How Much Protein Should I Be Eating?

Why Protein Matters

Protein is one of the most important nutrients in your diet, playing a key role in muscle growth, fat loss, and overall health. It’s made up of amino acids, which are the building blocks your body uses to repair tissues, produce enzymes, and support immune function. Whether you want to build muscle, shed body fat, or improve your athletic performance, getting enough protein is essential.

But how much protein should you be eating? That depends on your goals. Let’s break it down.

Recommended Protein Intake for Muscle Growth

If your goal is to build muscle, you need to prioritize protein intake. When you strength train, you create small tears in your muscle fibers. Protein helps repair and rebuild these fibers, making them stronger and larger over time.

How much protein do you need?

• Aim for 0.7 to 1.0 grams of protein per pound of body weight per day.

• For example, if you weigh 180 pounds, that’s 126 to 180 grams of protein daily.

Best protein sources

• Lean meats like chicken, turkey, and lean beef

• Fish like salmon, tuna, and cod

• Eggs and egg whites

• Dairy products like Greek yogurt and cottage cheese

• Plant-based options like tofu, tempeh, and lentils

• Protein powders like whey, casein, or plant-based blends

To maximize muscle growth, try to distribute your protein intake evenly throughout the day, consuming protein-rich meals every 3-4 hours.

Recommended Protein Intake for Fat Loss

If you're looking to lose body fat, protein is your best friend. It helps keep you full longer, preserves lean muscle mass, and supports a higher metabolic rate, all of which make fat loss easier and more sustainable.

How much protein do you need?

• Aim for 0.8 to 1.2 grams of protein per pound of body weight per day.

• If you weigh 160 pounds, that’s 128 to 192 grams of protein daily.

Higher protein intake helps prevent muscle loss while dieting, ensuring that most of the weight you lose comes from fat, not lean tissue. It also helps control hunger, making it easier to stick to your calorie goals.

Best protein sources

The same high-quality protein sources listed above apply here, but if you’re in a calorie deficit, prioritize leaner options like chicken breast, egg whites, and white fish to keep calories in check.

Recommended Protein Intake for Athletic Performance

If you’re an endurance athlete or play sports that require strength and stamina, your protein needs are slightly different. You need enough protein to support muscle recovery while also fueling performance and endurance.

How much protein do you need?

• Aim for 0.6 to 0.9 grams of protein per pound of body weight per day.

• If you weigh 150 pounds, that’s 90 to 135 grams of protein daily.

Carbohydrates and fats also play a crucial role in athletic performance, so while protein is important, don’t neglect your overall nutrition. Eating balanced meals with a mix of protein, carbs, and healthy fats will help optimize your energy levels and recovery.

Best protein sources

Athletes should focus on high-quality proteins along with nutrient-dense carbs to fuel performance. Some great options include:

• Chicken, fish, and lean beef

• Greek yogurt and cottage cheese

• Protein smoothies with fruit and oats

• Nuts, seeds, and nut butters (for extra energy)

Protein is an essential part of any fitness goal, whether you want to build muscle, lose fat, or enhance athletic performance. The right amount for you depends on your body weight and activity level, but the key takeaway is this: most people benefit from eating more protein, not less.

To make hitting your protein goals easier, plan ahead. Prep high-protein meals, snack smart, and use protein supplements when needed. A diet rich in high-quality protein will help you feel stronger, perform better, and get the results you want.

Ready to optimize your diet? Reach out for a free 10-minute consult call to explore how 1:1 personal training or online coaching can get you on the right track with your nutrition and training goals.