How much protein should you be eating 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 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.
For an adult in that category, current scientific evidence shows the following ranges of protein intakes:
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.
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 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’s some examples of what those protein ranges look like at sample body weights:
120lbs = 54 kg
Minimum amount of daily protein to maintain muscle mass = 64 grams
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
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
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
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 are helpful in giving you a range to stay within as you work hard to build those muscles!
