How Much Protein Should You Eat?

People talk about nutrition and how much protein people need, and while some people think they will get too big if they eat more protein, others think that eating a lot of protein will help them perform better. So how much protein do you actually need then?

It’s important to clarify first that recommended daily allowances (RDA), are standards set by the government as minimum amounts to avoid malnutrition, NOT what is best for your health!

In general, an active person that is not trying to lose weight should eat about 1 gram of protein per pound of bodyweight. For those trying to gain muscle or lose fat, they should be eating 1 gram per pound of their goal weight within that phase. Of course you can still make progress if you eat less protein than this, your progress will just be a bit slower.

For example: If you currently weight 150 lbs, and you don’t have any particular fitness goals, you should consume about 150g of protein each day.

If you currently weight 150 lbs, and your goal is to gain 10 pounds of muscle, you should eat 160g of protein each day.

If you currently weight 150 lbs, and your goal is to lose 10 pounds of fat, you should eat 140g of protein each day.

This protein calculator can help you determine your body’s optimal protein intake using your age, gender, weight, height, activity levels, and goals.

Is there Such a Thing As Too Much Protein?

Of course! Anything can be the cause or the cure, the difference is the dosage. After 1 gram of protein per pound, there are slight benefits, but it may suppress your appetite and impact your carbohydrate and fat consumption. There are health benefits to carbohydrates, fats, and proteins, so don’t limit yourself to only one or two macronutrients!

This is an especially important consideration for vegans or vegetarians who rely heavily, if not entirely, on plant protein sources. If you do not eat meat or animal products, be sure you are balancing your macronutrients. While 1/2 cup of kidney beans has 7g of protein, it also has 19g of carbohydrates. In contrast, 1 oz of peanuts has 8g of protein, but 14g of fat. This is why it is recommended to have a variety of protein sources.