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How Much Protein Do I Need?

by Aaron Friday

Muscles are made out of protein. This protein comes from your food.

Now that I’ve established the importance of eating protein, here are the recommendations for daily protein consumption by the National Strength and Conditioning Association (NSCA):

Grams per kg bodyweight Exercise status
0.8 Non-exercisers. This is also the RDA.
1.2 – 1.4 People on an aerobic exercise program
1.5 – 2.0 People on a resistance training program (that’s us!)

As you can see, the amount of protein recommended is highly dependent on whether, and how, you exercise. Since we are involved in resistance training, the recommendation is 1.5 – 2.0 grams per kilogram of bodyweight per day to support tissue repair (recovery) and maintain muscle mass.

Furthermore, if you are trying to do any of the following, the NSCA recommends aiming for the top of the range (2.0 g/kg):

  • Lose fat
  • Gain muscle mass
  • Get stronger

I think all of us are trying to do at least one of these things, so 2.0 grams can be considered the de-facto recommendation. It’s the same whether you’re a man or a woman.

If you don’t want to do the math, find your bodyweight in the following table to see the recommended protein intake.

Grams/Day BW (lbs) BW (kg)
90 100 45
100 110 50
110 120 55
118 130 59
128 140 64
136 150 68
146 160 73
154 170 77
164 180 82
172 190 86
182 200 91
190 210 95
200 220 100
210 230 105
218 240 109
228 250 114

Whether your recommended amount sounds like a lot, a little, or a normal amount depends entirely on what you’re used to. This is simply the NSCA’s recommendation for people who are on a resistance training program and are trying to get stronger, get bigger muscles, or lose fat. Your own health status, life circumstances, dietary preferences, etc., will also influence how you should eat.

This information is for educational purposes only and should not be construed as dietary advice. 

See also:

Are Protein Supplements OK?

Protein FAQs

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