How Much Protein Should You Eat?
Calculating, Consuming, and Conquering Protein Intake
Protein, often hailed as the building block of life, plays an indispensable role in our bodies. It's a multifunctional powerhouse that impacts everything from our immune system to muscle development. Whether you're a professional athlete striving for peak performance or a dedicated individual aiming for a healthier lifestyle, understanding the importance of protein and how to incorporate it into your diet is fundamental. In this article, we'll delve into what protein is, why it's vital, and how to calculate your unique protein needs based on your goals.
What Is Protein and Why Is It Important?
Proteins are intricate molecules composed of amino acids. They serve as the structural foundation for our tissues and are involved in numerous essential functions, such as enzyme production and hormone synthesis. For those of us engaged in physical pursuits, protein plays a particularly significant role in building and repairing muscle tissue.
But why is protein so crucial? In addition to many other critical functions, such as enzyme production, immune system support, and hormone synthesis, protein acts as the “scaffolding” for the tissue structures in the body. It is especially important for building and repairing muscle. In our nutrition discussions at Cal Strength, we start with protein as the anchor for the rest of the plan. For athletes, protein isn't merely a dietary choice; it's the bedrock upon which performance is built.
How to Determine Your Protein Needs
This is one of the most common questions we get at Cal Strength. From our Professional Athletes to our Forever Athletes, people always seem uncertain about how much protein their body requires. The amount required depends on many variables, including age, sex, health, body composition, and, most importantly, your individual goals.
At the most basic level, people fall into one of three desired outcomes for their nutrition goals. They want to lose weight, gain weight, or maintain weight. The strategies for accomplishing these goals require people to be in a caloric surplus, deficit, or balance. Irrespective of these goals, we always start by anchoring our protein intake to a percentage of Lean Body Mass (LBM). Lean Body Mass is the difference between a person’s total body mass and their fat mass. There are several methods for calculating body fat, the most common being electrical impedance.
The range we use to calculate protein intake is from 0.8 to 1.2 grams per pound of Lean Body Mass, which is substantially above the Recommended Daily Allowance (RDA) published by the Food and Drug Administration (FDA). We start by calculating those needs based on two primary considerations.
The first is the overall size of the individual. Larger people and smaller people both fall into the lower ends of the ratio, while more average-sized people fall into the higher ratio. Effectively, this creates a bell curve for protein intake. Then, the individual’s goal shifts that bell curve up or down the graph.
The second consideration for establishing protein goals is understanding the individual’s body weight goal. Most people understand that getting enough protein is important to gain weight through the accumulation of additional muscle. It’s important to note that when losing weight, the requisite caloric deficit shifts the body into a catabolic state. This means that individuals in a caloric deficit will lose some percentage of muscle as their body weight decreases. To minimize muscle loss while in a caloric deficit, it’s critical that the body gets enough protein. That, in conjunction with resistance training, can slow or even suspend muscle loss while in a deficit.
How to Incorporate Protein into Your Diet
The histogram below represents approximations of the data we’ve collected on hundreds of athletes over the years. Everyone is unique in their physiology and their food choices, so adjustments will likely be required based on how the individual feels and how they respond relative to their goals. The examples below should give you an idea of where you might want to start your protein intake, but a more detailed breakdown of our recommendations for calories and macronutrients can be found on our website.
*These protein targets are sometimes more than double the RDA.
One of the more challenging parts about eating a higher protein diet is that it’s easy to overeat fats. Therefore, it’s essential to make good decisions about protein sources. Focusing on lean cuts of chicken, turkey, pork, fish, and steak is a good rule of thumb. In addition, there is evidence to suggest that most people can absorb between 25-50 grams of protein per meal. Spacing protein in your meals throughout the day helps ensure the body has adequate amino acids required for optimum performance. Liquid protein sources throughout the day help hit protein goals and satiate hunger. While there are many solid choices for protein supplements, Cal Strength has always relied on Muscle Milk as a partner. Muscle Milk products are NSF Certified for Sport and backed by the Gatorade Sports Science Institute, making them reliably safe and free of banned substances. It also ensures a reasonable level of label accuracy.
Conclusion
While there are numerous benefits of prioritizing protein in one’s diet, it's also important to ensure a balanced intake of all macronutrients. Also, in certain populations (like my mother, who has a kidney disorder) may need to monitor protein intake carefully. Always consult with a registered dietitian or doctor when making significant changes to your diet. For most people, though, prioritizing protein in your diet will help increase or support existing muscle and help regulate blood sugar levels, keeping you energized and ready for the demands of your daily routine.
Calculating Your Protein Needs
Female Examples
Weight Gain
120bs female with 15% body fat = Lean Body Mass of
1.1 grams/lbs. of LBM = 112 grams/day
Weight Loss
185lbs female with 30% body fat
1 gram/lbs. of LBM = 130 grams/day
Weight Maintenance
145lbs female with 20% body fat
1 gram/lbs. of LBM = 116 grams/day
Male Examples
Weight Gain
130bs male - 10% body fat
1.1 grams/lbs. of LBM = 129 grams/day
Weight Loss
265lbs male – 30% body fat
1 gram/lbs. of LBM = 185 grams/day
Weight Maintenance
190lbs male - 15% body fat
gram/lbs. of LBM = 177 grams/day
References
Muscle Mass and Strength
Morton, R. W., et al. (2018). 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. British Journal of Sports Medicine, 52(6). This study found that protein supplementation led to increased gains in muscle mass and strength in individuals engaged in resistance training.
Satiety and Appetite Regulation
Paddon-Jones, D., et al. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5). This study highlights that protein-induced satiety may aid in weight management.
Weight Loss and Body Composition
Layman, D. K., et al. (2009). Dietary protein and exercise have additive effects on body composition during weight loss in adult women. The Journal of Nutrition, 139(8). The study shows that a higher protein intake combined with exercise helps in better body composition during weight loss.
Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6). This study discusses how dietary protein can be an essential aid in weight loss maintenance.
Thermogenesis and Energy Expenditure
Westerterp-Plantenga, M. S., et al. (2009). Dietary protein, metabolism, and body-weight regulation: dose–response effects. International Journal of Obesity, 33(3). This study suggests that dietary protein contributes to the maintenance of energy expenditure and preserves fat-free body mass during weight loss.
Blood Sugar Regulation and Diabetes
Gannon, M. C., & Nuttall, F. Q. (2004). Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes. Diabetes, 53(9). The results suggest that a high-protein diet could be beneficial in managing blood sugar in type 2 diabetics.
Bone Health
Dawson-Hughes, B., & Harris, S. S. (2002). High-protein diets: potential effects on the risk of osteoporosis and kidney stones and on calcium metabolism. The American Journal of Clinical Nutrition, 75(1). While there is some controversy around protein intake and bone health, certain studies suggest that high protein intake can be associated with a positive impact on bone density, especially when combined with calcium.
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About Dave Spitz
He is the founder and head coach of California Strength. Dave holds recognition as a USAW Senior International Coach and is a Certified Strength & Conditioning Specialist. He’s spent the past 15+ years coaching athletes in Olympic weightlifting, CrossFit and the NFL.