How Much Protein Do You ACTUALLY Need?

The internet says 1g per pound. Your gym bro says 2g per pound. The government says 0.8g per kg. Who's right? After tracking protein intake for 500+ clients over 13 years, here's what actually works.

The Short Answer

Why Most People Undereat Protein

The average American eats 50-70g protein per day. That's enough to survive, but NOT enough to build muscle or lose fat effectively.

The result: You train hard, you don't see results, you quit.

My data: 80% of new clients are undereating protein when they start. Once we fix that, results accelerate.

The Science (What Studies Actually Say)

Study #1: The 1.6g/kg Findings

A 2018 meta-analysis in the British Journal of Sports Medicine analyzed 49 studies and found the optimal protein intake for muscle growth is 1.6g per kg bodyweight (0.73g per lb).

Translation: 180 lb person needs 131g protein/day for maximum muscle growth.

Study #2: Higher is Better During Fat Loss

A 2016 study found that eating 2.4g/kg (1.1g/lb) during a calorie deficit preserved MORE muscle than 1.2g/kg.

Translation: When cutting, eat MORE protein to keep your hard-earned muscle.

Study #3: You Can't Overdo It (Within Reason)

Multiple studies show protein intake up to 2.2g/lb has no negative effects on kidney function in healthy people.

Translation: Eating "too much" protein isn't a real concern unless you have pre-existing kidney issues.

My Real-World Protein Guidelines (From 500+ Clients)

If You're Trying to Build Muscle

Target: 0.8-1g per lb bodyweight
Example: 180 lb person = 144-180g/day

Why this works: Enough to maximize muscle protein synthesis without being excessive.

If You're Trying to Lose Fat

Target: 1-1.2g per lb bodyweight
Example: 180 lb person = 180-216g/day

Why this works: Higher protein = more satiety + more muscle preservation in a deficit.

If You're Maintaining

Target: 0.6-0.8g per lb bodyweight
Example: 180 lb person = 108-144g/day

Why this works: Enough to maintain muscle without being obsessive about hitting high numbers.

Common Protein Myths (Debunked)

Myth #1: "You Can Only Absorb 30g Per Meal"

FALSE. Your body can absorb all the protein you eat. The 30g limit is about muscle protein synthesis stimulation, not absorption.

Translation: Eating 60g protein in one meal is fine. It all gets used.

Myth #2: "Too Much Protein Damages Your Kidneys"

FALSE (for healthy people). If you have normal kidney function, high protein intake is safe.

Caveat: If you have kidney disease, talk to your doctor before increasing protein.

Myth #3: "You Need Protein Immediately After Working Out"

MOSTLY FALSE. The "anabolic window" is actually 4-6 hours, not 30 minutes.

Translation: Don't stress about chugging a shake in the locker room. Just get protein within a few hours.

Myth #4: "Plant Protein Doesn't Count"

FALSE. Plant protein counts. It's just less bioavailable than animal protein.

Solution: If you're vegetarian/vegan, aim for the higher end of protein targets (1-1.2g/lb).

How to Hit Your Protein Target

Step 1: Know Your Number

Use the formulas above. Example: 180 lb person building muscle = 144-180g/day.

Step 2: Divide by Meals

If you eat 4 meals/day: 180g ÷ 4 = 45g protein per meal.

Step 3: Use High-Protein Foods

Best protein sources (per 100g):

• Chicken breast: 31g
• Lean beef: 26g
• Salmon: 25g
• Greek yogurt: 10g
• Eggs: 13g (per egg ~6g)
• Protein powder: 80-90g

Step 4: Track for 1 Week

Use MyFitnessPal or similar app. Track everything for 7 days to see where you actually are.

Most people are shocked: "I thought I was eating enough protein. Turns out I was only at 70g/day."

Sample Day of Eating (180g Protein)

What If You Can't Hit Your Target?

Use protein powder. It's not cheating. It's a tool.

1 scoop whey = 25-30g protein. Add 2 scoops/day and you've added 50-60g to your intake.

My recommendation: Whey protein isolate (fast-digesting, low lactose).

The Bottom Line

Building muscle: 0.8-1g per lb
Losing fat: 1-1.2g per lb
Maintaining: 0.6-0.8g per lb

Most people need to DOUBLE their current protein intake to see results.

Track your intake for 1 week. You'll probably be shocked at how little you're actually eating.

Fix that, and everything else gets easier.