How much protein do you need to eat to gain muscle, lose fat and be healthy?
As you probably know, the daily consumption of proteins plays a crucial role in the functioning of the body. Indeed, it is possible to do without carbohydrates altogether, whereas proteins are essential for the maintenance of life.
Table of Contents
- Why you should eat protein
- Our last 10 articles on protein
- How much protein per day should you eat?
- Examples to make sure you understand
- Make the connection between your proteins and your calories
- Don't confuse protein with meat
- How to control your protein intake
- How Much Protein Per Day – Conclusion
- Lose weight without waiting
Why you should eat protein
Because the human body does not know how to make them, although it absolutely needs them. The 8 or 9 essential amino acids from this macronutrient are, among other things, the building blocks of your muscles. They are also necessary for many vital functions.
And if you also want to lose fat, build muscle or simply improve your appearance and your physical abilities, then proteins become crucial.
However, knowing what we need is one thing, but knowing how much we need is another.
Yes, how much protein is ideal for you to achieve your goals?
Let's try to answer this question...
Our last 10 articles on protein
Before you read on, here are the latest blog topics on animal and plant proteins:
- Protein breakfast: 20 ideas to lose weight and build muscle
- Why take Whey protein when you want to build muscle
- Lack of protein: 11 signs that you are suffering from a deficiency
- The best sources of dietary protein in 2022 👌
- Too much protein: 7 signs and how to stay balanced
- Sport and nutrition: whey protein 👌
- Muscle Building Without Protein – Is It Really Possible?
- Bodybuilding plant proteins: 6 rules for success 👌
- Casein or Whey – Which protein powder to choose in 2022
- Carnivorous high protein diet: Is it dangerous for you?
You will find the complete list of articles on the site at this page.
How much protein per day should you eat?
Of course, we will try to avoid overly complex mathematical formulas, such as this:
It's quite surprising, but the most common recommendations for those trying to improve their bodies don't vary that much. Most specialists tend towards the same results.
Their daily recommendations are between 1.5 and 3.3 g of protein per pound of body weight. But 3.3 seems a bit too high for health. Stay below 3g if possible.
This means that a 70 kg person should consume between 105 g and 210 g.
Of course, this range is a bit wide. But I will give you my recommendations to adapt it to what is best for you, according to your needs.
A small table to guide you
Recommended amount of protein per day based on your goals and habits
|Person, Situation and Goals||Ideal amount of protein per day|
|Sedentary person in good health (man or woman) who does not play sports and has no particular goal. This is what can be considered as a minimum recommended consumption to ensure proper functioning of the body.||0.8-1.2g of protein per kilogram of body weight|
|Healthy adult (male or female) who exercises regularly or tries to improve their physical appearance (lose fat, gain muscle, etc.). This is the recommended minimum in this case.||1.2-1.8g of protein per kilogram of body weight|
|WOMAN in good health whose main objective is to build muscle, to be toned, to maintain muscle mass while losing fat or to improve sports performance.||1.5 to 2 g of protein per kilogram of body weight|
|A healthy MAN whose main objective is to build muscle, to be toned, to maintain muscle mass while losing fat or to improve sports performance.||1.8 to 2.7 g of protein per kilogram of body weight|
If you're in any doubt about your needs, the old recommendation of 1.8-2g of protein per pound of bodyweight that's been used in the fitness world for decades is a good place to start. It is suitable for most people.
Examples to make sure you understand
How much protein should we consume each day?
As you can see, all you have to do is multiply your current weight by the recommended amounts in the table above.
Well understood ?
Well, here are 2 examples to illustrate:
- Imagine a 65 kg woman whose goal is to gain some muscle, tone up or lose fat while maintaining her current muscles. If you are in this case, you just need to multiply 65 by 1.5 to 2. This will give you a daily protein requirement between 97.5 and 130 g.
- Let's take the example of a man weighing 90 kg who wishes to gain muscle volume, keep his muscle volume while losing fat or simply improve his strength. It will multiply 90 by 1.8 to 2.7. He will thus obtain a protein requirement of between 162 and 243 per day.
It is good for you ?
So all you have to do is multiply your current weight by the ideal amount of protein based on your profile, and voila! You know how much protein you need to consume in the day.
Did you do the math? Perfect ! You know what to do now.
IMPORTANT NOTE: When you are significantly overweight, the result may be overestimated. This is due to the excessive amount of body fat in your body. For people who are obese, you should consider your weight goal rather than your current weight. For example, a person who weighs 150 kg and whose goal is to reach 100 kg should use 100 kg as a basis for calculation.
As long as you stay within your ideal protein levels, you'll get the best results possible. Now you need to know what foods and supplements will help you get there.
But before, I want to make 2 things clear. Follow me…
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Make the connection between your proteins and your calories
Yes, it's all very well to know how much protein to consume, but you still need to know how much of it is in your diet.
Because if you increase the number of calories from this source, you will also have to reduce the calories from carbohydrates and fats.
The good news is that eating more protein makes you feel fuller, which normally leads to eating less. In addition, protein speeds up your metabolism and does not promote insulin production, unlike carbohydrates.
Once you know your daily caloric needs, all you have to do is deduct the calories from proteins. The rest is available for carbohydrates and lipids, knowing that lipids should represent about 25 to 30 % of its diet.
Example: how much protein per day for a 70 kg woman
Imagine a 70 kg woman following a program to lose fat. To lose weight, she calculated that she had to eat 1800 calories a day.
She decided to consume 2 g of protein per kg of body weight. So that's 70 X 2 = 140 g of protein per day. Knowing that a gram of protein represents 4 calories, it therefore absorbs 140 X 4 = 560 calories per day in this form. He must add his need for fat: 1800 X 25 % = 450 calories.
She now knows that the carbohydrates will represent the remaining calories, that is 1800 – 560 – 450 = 790 calories.
ATTENTION: This is not to over-calculate, and you will see later that it can be made much easier. But, it should help you understand the process of calculating. Well, if you have trouble with math, let it go 😉
Don't confuse protein with meat
Confusion is all too common. When we say “protein”, many people mean “meat”. But it's a mistake… in which I fell myself.
Of course, meat is an important source of protein in many diets, but there are many more.
Here is also a small list of some important sources of protein:
- Dried beans
- Chicken (skinless)
- Turkey (skinless)
- Fish (all kinds) and seafood
- Eggs (whole or white only)
- Nuts (all kinds)
- Protein powder (whey or plants)
- Milk (preferably raw)
- Greek yogurts
- Beef (lean cuts)
- Pork (lean cuts)
But there are many others. However, you can see that meat is not the only good source of protein.
How to control your protein intake
If you don't do it right, figuring out how much protein you need in your diet can be a pain in the ass. In my opinion, it's not worth the headache. How to make it simple?
In my experience, you only need 2 things:
1. An application that follows you everywhere
There are Android and iOS apps to help you know what you are eating. I find that the calorie counter FatSecret is the best solution. It offers a large choice of pre-recorded foods and gives details of calories, but also the breakdown of proteins, carbohydrates and fats.
That way, even if you eat out, you can keep track of your diet.
2. A simple and inexpensive method
You can also make your life easier with a very simple method that I like to use. Two American fitness specialists have developed 250 recipes, some of which are for vegetarians and vegans. All for just €19 excluding tax with the Sport Chez Soi discount.
In addition, you get 53 recipes for protein smoothies, diet programs, etc. In short, everything you need to make your life easier. You should know that smoothies can be prepared with vegetable proteins if you wish.
The advantage of these recipes is that you know the amount of calories and the distribution of nutrients from the start. No more math to do!
How Much Protein Per Day – Conclusion
As you have seen, the amount of protein you need depends on different criteria. In particular, you must take into account your sports activity, but also your weight and your goal.
However, do not forget that to lose fat, proteins are your allies.
But do not fall into the trap offered by too many unbalanced diets. They sometimes tell you to eat only protein or cut out carbs altogether.
However, complex carbohydrates have been part of the human diet for thousands of years. They are not the cause of our current food problems. It is rather the food industry that has distorted everything.
Consider this for a few minutes: We shouldn't blame the food our ancestors ate for causing modern diseases.
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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API