How much protein do I need?

How much protein do I need? THIS is the number question I get from clients. Whether you’re managing your blood sugar, wanting to increase strength, or healing from a wound or injury, paying attention to your protein intake might be helpful in your health journey.

Please remember that tracking is a TOOL, not a RULE! If you find yourself feeling anxious and obsessing over numbers, then don’t use this method. Try using the “Hand Method” instead if you need to gain awareness around portion sizes.

The current Recommended Dietary Allowance (RDA) for daily protein needs is 0.8-1 g/kg (or about 0.4 g/lb) for a person with a sedentary lifestyle.

Sedentary Lifestyle is one that includes a lot of sitting or lying down, with very little to no exercise. There are many reasons why one might have a sedentary lifestyle (disability, depression, desk job, etc). Gently increase moving your body in ways that feel good for you. But if incorporating more movement is extra challenging in your life right now, see if you can take care of your body in other ways including getting some fresh air, talking with a friend, or improving eating habits with a balanced meal that includes carbs, fats, protein, and colorful fruits and veggies. 

But if you do ANY physical activity - if you're a parent that plays with their kids or dogs, a teacher on your feet, or a student that walks around on campus often - you probably need more protein. 

Low Activity (30 min a few days per week): 0.4–0.6g per pound of bodyweight (1.0–1.3 g/kg)

Moderate Physical Activity (60 min 1-3 days/week): 0.6–0.8g per pound of bodyweight (1.3–1.7 g/kg)

Strength/aerobic athletes (60 min 3-5 days/week): 0.7-0.9g per pound of bodyweight (1.6–1.8 g/kg)

Example Calculation for a 130 lb athlete

130 x 0.7 grams protein = 91 grams protein 130 x 0.9 grams protein = 117 grams protein

Daily protein needs: 91-117 grams of protein

IMPORTANT REMINDERS:

  • There IS such a thing as taking TOO MUCH protein! Too much protein can cause stress on your kidneys and can worsen performance. Unless you’re healing from a wound or severe injury, avoid going over 1 gram per pound no matter what the IG/Tik Tok Gym Bros say!

  • Your body is the best teacher! Listen to how your body feels as you adjust your protein intake. These calculations are not perfect and cannot replace your natural body cues.

  • Know which season of training you're in. If your current activity level is low or moderate, that's OK! Adjust as your training and lifestyle changes.

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