How Much Protein Do You Really Need?

Why Protein Matters

Protein isn’t just for bodybuilders. It plays a role in nearly every function of your body:

• Repairs and rebuilds muscle after training.
• Preserves lean tissue during fat loss phases.
• Keeps you fuller for longer, reducing cravings.
• Supports hormones, enzymes, and immune function.

If your goal is to look, feel, and perform like an athlete, getting protein right is the foundation.

How Much Protein Do You Need?

Here are evidence-based ranges:

• General population (not exercising regularly): 0.6–0.8 g per pound of bodyweight (1.2–1.6 g/kg).
• Active adults or fat loss clients: 0.8–1.0 g per pound (1.6–2.2 g/kg).
• Strength athletes or muscle gain focus: 1.0–1.2 g per pound (2.2–2.6 g/kg).

👉 Example: A 180 lb adult who trains regularly should aim for 145–180 g of protein per day.

Absolute vs. Relative Protein Needs

Protein recommendations are usually expressed relative to body weight (g per pound/kg). That’s useful, but not the whole story:

• Someone with more lean mass (muscle tissue) has higher absolute protein needs to support recovery and maintenance.
• Two people at the same weight but with different body compositions (e.g., one lean, one carrying more body fat) may need very different protein intakes.

👉 A better guide: Use body weight ranges, but adjust upward if you’re very lean or carry significant muscle mass.

Protein in a Weight Loss Phase

When calories drop, protein becomes even more important:

• Preserves lean tissue: Higher protein intake protects muscle mass when the body is in a calorie deficit.
• Supports satiety: Protein is the most filling macronutrient, making it easier to stick to your plan.
• Helps recovery: Even with less total fuel, your muscles still need raw material to repair.

Rule of thumb: Aim for the higher end of your protein range during fat loss (0.9–1.2 g per pound).

Practical Ways to Hit Your Targets

• Spread intake across meals. Aim for 25–40 g of protein 3–5 times per day.
• Anchor your plate with protein. Build meals around chicken, fish, eggs, beans, tofu, or Greek yogurt.
• Use simple visuals. One palm-sized portion = ~25–30 g of protein.
• Leverage shakes or powders. Convenient tools to close the gap when whole food isn’t enough.

The Bottom Line

Most people under-eat protein, especially when trying to lose weight or train hard. By adjusting for your lean mass and moving toward the higher end of your range in a calorie deficit, you’ll accelerate fat loss, recover faster, and protect the lean, athletic physique you’ve worked to build.