A Simple Guide for How Much Protein to Eat

How much protein to eat daily? Well, that depends on your goals, activity level, and weight. If you’re reading this, most likely you’re someone who’s interested in starting strength training or is currently involved in it. That means you’re an active person who wants to maintain and build more muscle mass to help you get stronger, fitter, and healthier.

Build Muscle, Stay Strong: A Simple Guide for How Much Protein to Eat

1.2 grams of protein per kilogram daily is the minimum amount needed to prevent muscle loss long-term. Dip below this number regularly, and you’ll have a hard time gaining any muscle through strength training, and you might even experience muscle loss because you aren’t adequately feeding the muscles you currently have.

For an adult in that category, current scientific evidence shows that A Simple guide for how much protein to eat is the following range of protein intakes:

1.6 grams of protein per kilogram daily gives us our ceiling. This is the maximum amount that has been shown to be beneficial. Eating more protein beyond this number hasn’t been shown to have any added benefit. There’s nothing wrong with eating more than this, and it can still be beneficial in terms of overall health. It just hasn’t shown to have more benefit for muscle growth when you surpass this amount. 

Here are some examples of how much protein to eat according to body weight:

120lbs = 54 kg

Minimum amount of daily protein to maintain muscle mass = 64 grams

The maximum amount of daily protein that’s beneficial for muscle growth = 86 grams

150lbs = 68 kg

Minimum amount of daily protein to maintain muscle mass = 81 grams

The maximum amount of daily protein that’s beneficial for muscle growth = 108 grams

180lbs = 81kg

Minimum amount of daily protein to maintain muscle mass =  97 grams

The maximum amount of daily protein that’s beneficial for muscle growth =  129 grams

210lbs = 95kg

Minimum amount of daily protein to maintain muscle mass =   114 grams

The maximum amount of daily protein that’s beneficial for muscle growth =   152 grams

Here’s a helpful link to quickly convert your weight in pounds to kilograms if you want to get your protein ranges.

https://www.unitconverters.net/weight-and-mass/lbs-to-kg.htm

Hopefully, these numbers help give you a range to stay within as you work hard to build those muscles!

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