How Much Protein Should I Eat?

It’s a common question, particularly among people who are trying to build muscle or lose weight: how much protein should I eat? The answer, unfortunately, is not as simple as “X amount of grams per day.” Your protein needs depend on a variety factors, including your age, activity level, and muscle mass. In this blog post, we’ll break down everything you need to know about how much protein you should be eating.

Age

As you age, your body becomes less efficient at using protein. This means that older adults need to consume more protein than younger adults in order to maintain the same level of muscle mass. The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight for adults over the age of 18. So, if you weigh 160 pounds, you would need to consume 58 grams of protein per day.

Activity Level

If you lead a sedentary lifestyle, you won’t need as much protein as someone who exercises regularly. The RDA for protein increases to 0.45-0.55 grams per pound of body weight for people who engage in moderate physical activity on a daily basis. So, if you weigh 160 pounds and work out frequently, you would need to consume between 72 and 88 grams of protein per day.

Muscle Mass

People with more muscle mass also require more protein than those with less muscle mass. If you want to build muscle, you should aim to consume 0.55-0.65 grams of protein per pound of body weight. This is anywhere from 88 to 104 grams per day if you weigh 160 pounds. Athletes and other highly active individuals may even need up to 0.8 grams of protein per pound of body weight. This would be 128 grams per day for someone who weighs 160 pounds.

Conclusion: As you can see, there is no one-size-fits-all answer to the question “how much protein should I eat?” Your specific needs depend on your age, activity level, and muscle mass. However, most adults should aim for at least 0.36 grams of protein per pound of body weight—which comes out to about 58 grams per day for someone who weighs 160 pounds. If you exercise regularly or are trying to build muscle mass, you may need even more than that. Consult with a Physiques Gym coach if you have any questions about how much protein you should be consuming every day.

Physiques Gym has a team of coaches, online or in person, who will work with you to create a plan that helps you reach your goals and keep the weight off for good. What are you waiting for? Schedule an assessment to start changing your habits today!

Cara Barnes
Physiques gym Personal Trainer and Fitness Coach