How Much Protein Do You Really Need? [Nutrition]

February 18, 2019Dr. Grant Radermacher

How much protein is enough?

The marketing is enticing: Get stronger muscles and a healthier body with minimal effort just by adding protein powder to your morning shake. Or grab a protein bar at lunch for a swole afternoon at the office (?).

Your muscles are made of protein, so it’s true that if you’re building muscle you need to eat up. But how much protein do you really need? More than a couch potato, but less than many self-proclaimed internet ‘coaches’ would have you believe. A huge systematic metastudy recently published in the British Journal of Sports Medicine puts the debate to rest. Here’s how to quickly calculate the real answer.

First, know that there are two factors to consider: how big you are, and how active you are. If you know you carry a lot of fat, you can calculate based on your ideal body weight instead of your actual body weight. Here’s the short answer:

If you’re sedentary or lightly active:

Most of us will do fine on the RDA of 0.36 grams of protein per pound of total body weight—but consider that a minimum. That means:

• If you weigh 100 pounds, eat at least 36 grams of protein each day.
• If you weigh 150 pounds, eat at least 54 grams of protein each day.
• If you weigh 200 pounds, eat at least 72 grams of protein each day.
• If you weigh 250 pounds, eat at least 90 grams of protein each day.

If you run or bike a lot:

For endurance sports, you’ll want between 0.54 and 0.63 grams of protein per pound of total body weight, per day. More is fine, but not necessary.

• If you weigh 100 pounds and do endurance sports, eat 54 to 63 grams of protein each day.
• If you weigh 150 pounds and do endurance sports, eat 81 to 95 grams of protein each day.
• If you weigh 200 pounds and do endurance sports, eat 108 to 126 grams of protein each day.
• If you weigh 250 pounds and do endurance sports, eat 135 to 157 grams of protein each day.

If you’re building muscle:

If you lift a lot and you’re trying to gain muscle, more protein will help you meet that goal. Anyone who tells you to eat one gram of protein per pound of body weight are way overestimating, though. The upper end of the range, according to the BJSM metastudy, is 0.8 grams per pound of total body weight for optimal gains in strength athletes. Anything more will make zero difference in your lean body mass.

• If you weigh 100 pounds and lift a lot, eat 80 grams of protein each day.
• If you weigh 150 pounds and lift a lot, eat 120 grams of protein each day.
• If you weigh 200 pounds and lift a lot, eat 160 grams of protein each day.
• If you weigh 250 pounds and lift a lot, eat 200 grams of protein each day.

All of these numbers are meant to be daily averages. If you prefer to eat more on days you work out, and less on rest days, that’s fine—just aim for the average.

What happens if I eat the wrong amount?

If you eat too little protein, you may have trouble building muscle in the gym or maintaining your lean body mass. If you’re losing weight, you can end up losing muscle as well as fat.

If you eat too much protein, nothing terrible happens, but the extra protein is just calories. In that case, you might prefer eating those calories in the form of food you really enjoy, instead of mountains of hard boiled eggs and chicken breasts.

Next Steps

Share what you’ve learned! We want our entire community to be healthier and stronger so they can do more of what they love. Good nutrition, proper exercise and regular chiropractic care to keep your musculoskeletal system working optimally are the best ways to reach that goal. Need a chiropractor in the Brookfield, Waukesha, Wauwatosa, or New Berlin areas? Call us at 262-345-4155 to make an appointment or use our online scheduling app – we’d love to help you get the most out of your body!

Source:
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384.

About the Author

Dr. Grant Radermacher

Dr. Grant Radermacher is a Brookfield, WI chiropractor providing unmatched results through gentle, evidence-based chiropractic care. Our mission is simple: get you out of pain so you can get back to being you, only better.

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