I find that most people I work with are low in their protein intake…

How much protein do you actually need?

This depends…

It’s common to hear 1g/lb of bodyweight which for someone with a lower body fat percentage may be accurate – the more body fat someone has, the more skewed this recommendation can become.

At an absolute bare minimum for sedentary adults the recommendation is .8-1.2g/kg of lean body mass.

However, as more studies emerge we are finding that closer to the 1.2+g/kg range actually has a more positive effect not only on fat free mass (muscle) retention during deficits but also on metabolic rate and even blood pressure.

That being said factors that would merit an increase in needs past the 1.2g/kg would include:

– Muscle building goal
– Caloric deficit with the goal of muscle retention (always)
– Increased age
– Periods of increased activity

So what are we actually looking at?

For moderately active people you can safely land somewhere between 1.3-1.8g/kg of lean body mass without sacrificing energy from other macros. The more intense/higher volume training you’re doing, the older you are, and the higher of a caloric deficit you’re in – the higher that number should be.

Studies have shown NO DETRIMENT TO A HIGH PROTEIN DIET in healthy individuals (1.8g/kg+ OR 25-30%) as long as other macros are kept at sufficient levels.

How much protein do you get per day?? Are you getting enough?!

Share in the comments!