How much protein do you need?

Depends on your goals, here's the math

How much protein you need, really only depends on what you are trying to accomplish. I’m basing my recommendations on what the National Strength and Conditioning Association publishes. Most protocols are using kilograms. Divide your body weight in pounds by 2.2. Here’s some examples.

You are a 35 year old female long distance runner, weighing 140 pounds, and would like enough protein to maintain muscle strength and mass while competing. The average suggested intake is .8 grams of protein/kg body weight.

140 lbs/ 2.2= 64kg

64kg x .8 g/kg = 51 grams protein/day.

Young males lifting weights and wanting to gain muscle, can range from 1.2, all the way up to 2.0 grams/kg body weight. That might include collegiate football lineman, shot putters, body builders, etc.

A 230 lb. athlete / 2.2 = 105 kg x 1.6g/ kg (average range) = 168 grams protein /day!

These are rough estimates, and ingesting this much protein can be difficult. Samples of protein content in foods include;

1 cup of chicken - 38g

1 egg - 6g

2 Tbsp peanut butter - 8g

1 cup edamame - 17g

This is part of the reason that protein supplements are so popular. You don’t have to track these numbers to be successful. However, sometimes seeing the numbers reminds us to ingest more protein for more muscle.

There are hundreds of variations to this, and I am trying to present the simplest road map. If you are trying to lose pounds of body fat, you may not want to be ingesting large amounts of protein. Unused protein could be stored as extra calories/body fat. These scenarios really require a dietician or personal trainer who can help you manage caloric intake vs metabolic burn.

Some elderly people don’t have enough body fat or protein for health and safety. What I witness in the industry, is that they have just lost their appetite for food. That needs to be addressed with their doctor.