How Much Protein Do I Need When Working Out

The Nerd Fitness Protein Calculator

How Much Protein Do You Need After a Workout to Lose Fat?

Lets explain some of this a little.

As points out in their heavily researched summary on protein:

If youre overweight or obese, aim for 0.540.68 g/lb . You do not need to try to figure out your ideal body weight or your lean mass . Most studies on people with obesity report their findings based on total body weight.

If youre of healthy weight, active, and wish to lose fat, aim for 0.821.23 g/lb , skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit .

If youre of healthy weight, active, and wish to build muscle, aim for 0.641.09 g/lb .

If youre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.

These are starter numbers that you can experiment with as you see your body transform.

Can you eat TOO MUCH protein?

As Examine points out in its research on protein,

Higher protein intakes seem to have no negative effects in healthy people**, so aim for the higher end of the spectrum depending on your goals and adjust from there.

**Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctors recommendation for required protein consumption!

LONG STORY SHORT: Consuming protein is an important part of life for everybody, both the sedentary and the athlete:

In summary, a major portion of your plate each day should be a source of protein.

How Much Protein Do I Need Per Day

Protein provides the building blocks for everything from muscles to skin and hair, so theres no doubt its vital. The average person needs about 0.8g of protein per kilogram of body weight a day, explains dietician and sports nutritionist Chris Cashin, spokesperson for the British Dietetic Association.

Most people achieve this easily. Often people forget things like bread and pasta contain protein. Theres nearly 6g in 100g of wholewheat pasta, for example.

However, if youre hitting the gym regularly, your protein needs increase. When you exercise, you break down muscle and need protein to rebuild it, especially if youre doing resistance training, notes Chris.

How much you need depends on how often and hard you work out, the type of exercise you do and your size – its far from an exact science. If you take the average woman who goes to the gym, whether shes doing cardio or weights, Id suggest 1-1.2g per kilogram of body weight would be enough, advises Chris.

Should I Take Protein Supplements


If you are strength training correctly and eating the right way, consuming enough protein will help you build muscle and perform better!

And enough protein can include protein supplements and protein powders.

Just remember that protein shakes are not a panacea for all of your ailments:

They are NOT required for being healthy, they MIGHT help you lose weight, and they should only SUPPLEMENT a healthy diet, not be expected to do all the heavy lifting.

You still need to be eating well, following a strength training routine, and getting enough sleep.

But I bet you have WAY more questions about protein supplements, like:

  • Should I go with whey protein?
  • What about plant based protein?
  • How do I make protein shakes NOT taste like drywall?

You can check out Part 2 of our protein series: Ultimate Guide to Protein Shakes and Supplements.

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Why Should I Eat So Few Carbs

There are numerous benefits that are scientifically proven on the ketogenic diet. On keto, its a general rule of thumb to stay under 30g net carbs a day. We recommend for weight loss to stay at or below 20g net carbs a day.

The end goal of a ketogenic diet is to be in a metabolic state known as ketosis. We do this through starvation of carbohydrates.

Carbs Help With Recovery

How much protein should i intake to gain muscle ...

Your bodys glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports , you might need to consume more carbs than someone engaging in weightlifting.

Consuming 0.50.7 grams of carbs per pound of body weight within 30 minutes after training results in proper glycogen resynthesis .

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time (

14 ).

Try consuming the two in a ratio of 3 to 1 . For example, thats 40 grams of protein and 120 grams of carbs .

Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts, this becomes less important.

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How Much Protein Should I Eat For Weight Loss

Various sources would seem to suggest that protein is natures own slimming pill. And its true it may help with managing weight. Protein is very satisfying, so it can help to make you feel full, says Chris. She suggests those on a mission to lose weight might consider upping their intake too. The best protein powder for weight loss can be helpful here.

But, she stresses, its still vital to keep a check on your total calorie intake. Protein provides 4kcal per gram, so its not a case of the more you eat, the slimmer youll get.

Why Do Calories Matter Isnt A Keto Macronutrient Calculator Useless If I Am Already Limiting Carbs

After hearing about the keto diet and how it helps you burn fat, you may be wondering why we even have a keto calculator. According to many low carb diet proponents, all that really matters when it comes to losing fat is cutting the carbs Isnt this true?

High-quality research studies have been published on this specific topic, and the data clearly shows that regardless if you are on a high carb or low carb diet you will lose weight if you are in a calorie deficit and gain weight if you are in a calorie surplus. For a closer look at the research and why calories matter, check out this article.

Due to the irrefutable importance of calorie consumption for weight loss and weight gain, a keto macro calculator is one of the most valuable tools that you can use to increase your chances of diet success.

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How Soon After A Workout Should You Take Protein

The best time to consume protein for optimal muscle growth is a controversial topic. Fitness enthusiasts often recommend taking a protein supplement 1560 minutes after exercise. This time frame is known as the anabolic window and said to be the perfect time for getting the most out of nutrients like protein .

Coming To A Conclusion

How much protein do I need

To look into this there are a couple of good reviews of the literature out there. The first is the position taken by the American College of Sports Medicine which states 1.2 to 1.7g per kg in a day.

The other is the stand taken by the International Society of Sports Nutrition on protein and exercise which states: Protein intakes of 1.42.0 g/kg per day for physically active individuals is not only safe but may improve the training adaptations to exercise training

Our recommendation is therefore based on a review of these two trusted reviews 1.2 to 2.0g of protein, per kg of body weight, per day.

Remember, for most people up to 2g/kg per day is going to be sufficient but it really depends on the nature of the sport or exercise. Resistance, strength, and power-based exercise which relies on muscle hypertrophy will be at the high end whereas endurance-based exercise may be at the lower end .

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How Much Protein Per Day If Working Out

Fact Checked

If you work out regularly, you may need to consume more protein than sedentary people. When combined with exercise, protein helps you maintain and build additional muscle mass. Consuming adequate amounts of protein can also help with recovery post exercise. How much protein you need daily depends on the types of workouts you perform and the intensity of these sessions.

Why You Shouldn’t Calculate How Much Protein You Need Based On Total Calories Or Weight

On a simple level, protein guidelines generally fall into one of two camps: a proportion either of how much you eat or how much you weigh. However, both are flawed if youre looking to build muscle fast.

Take only eating a specific percentage of protein. The problem is that the numbers are going to be affected in a big way by your total calorie intake. For example, 30 per cent protein on a 2000-calorie diet is very different from 30 per cent protein on a 4000-calorie diet despite the fact that the percentages are exactly the same: 150g a day compared to 300g a day.

So, calculating your protein intake relative to your weight could be better, as it stays consistent regardless of how many calories you’re packing in.

For example, if you were to eat two grams of protein per kilo of bodyweight, you’ll be fuelling yourself with the same amount of protein regardless of your total daily calorie count whether that’s 1500 or 4000. However, this system is also not without its flaws.

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How Much Protein Should I Eat Choose The Right Amount For Fat Loss Muscle And Health The Real Story On The Risks Of Eating More Protein By Helen Kollias Phd

Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein. In this article well set the record straight, so you can finally separate the facts from the fiction.



You buy protein powder in bucket with a handle format. You know the protein counts of every food you eat.

After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.


Maybe youve heard bad things.

Like: Protein will damage your kidneys.

Or: Protein will give you cancer.

Or simply: We all eat too much protein.

It Seems Protein Intake Recommendations Have Increased In Recent Years Why Do You Think Older Adults Need To Ingest More Protein

How Much Protein Do I Need To Build Muscle

It has now been well documented that the ability for older adults to mount the same muscle protein synthetic response to protein ingestion is attenuated compared to younger adults. In other words, if a young adult is able to maximally stimulate muscle protein synthesis with 20 g of protein, we likely would see that this is not a sufficient amount to maximally stimulate muscle protein synthesis in an adult > 60 years. This has led to some research that has shown that older adults require > 60% more protein per dose/meal in order to mount the same anabolic response as young adults.

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Based On Lean Body Mass

An additional method of figuring out how much protein you need takes into account activity level and lean body mass. Some experts feel that this is a more accurate technique since lean body mass requires more protein for maintenance than fatty tissue.

Lean body mass is the amount of bodyweight that is not fat. It includes bone, water, muscle, organs, and other tissues. There are different ways to determine your lean body mass, but the easiest is to subtract your body fat from your total body mass.

First, you’ll need to determine your body fat percent. There are different ways to get the number, including body fat testing with skin calipers, BIA scales, or DEXA scans. You can also estimate body fat with this calculator.

Next, calculate your total body fat in pounds. Multiply your body weight by the body fat percentage. For example, if you weigh 150 pounds and your fat percentage is 30, then 45 of those pounds would be fat .

Lastly, calculate lean body mass.Subtract your body fat weight from your total body weight. Using the same example, the lean body mass would be 105 .

How Much Protein Should You Have Pre

Related Articles

Many people closely associate exercise with protein while protein is essential for muscle growth, development and repair, it’s the timing of ingesting protein that matters most for avid exercisers. Sports nutrition expert Nancy Clark recommends that athletes aim to consume 0.5 to 0.7 grams of protein daily per pound of body weight. If you weigh 175 pounds, the suggested intake is between 87 to 122 grams of protein daily.

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What Is A Deficit/surplus

A deficit or surplus just relates to the number of calories you want to intake. A surplus means you are eating more than your body needs. A deficit means you are eating less than your body needs.

Typically if you are losing weight, you want to have a deficit in calories. 10-20% is standard for people. 20-30% ranges are considered high deficits and are typically difficult to do . You can go up to a 30% deficit, but going past that can lead to metabolic damage in the long run .

Typically if you want to gain muscle, you want to have a surplus in calories. You need extra calories if you want to put on lean mass. Typically, 5-10% is suggested, but going over 10% can lead to excess weight gain.

How Much Protein Do I Need A Day


According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

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Protein Grams Per Day

As an alternative to the percentage approach, you can target a specific number of protein grams per day. One simple way to get a range of protein grams per day is to translate the percent range into a specific protein gram range. The math is easy.

Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. Someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.

Can You Tell Us A Little About You And Your Background

My Ph.D. research was focused on the effects of differing levels of physical activity on rates of muscle protein synthesis in healthy older adults. However, Ive been very fortunate to work with a variety of populations such as young adults, elite athletes, pregnant women, and with individuals with cardiovascular disease.

Currently, I work at the Gatorade Sports Science Institute in Bradenton, Florida supporting our research and innovation platforms primarily.

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Why Do You Need My Body Fat Percentage

Our keto calculator uses body fat percentage to calculate your lean body mass. Using this number, were able to calculate how much protein you need to sufficiently lose weight without losing excess muscle. Eating too little or too much protein on a ketogenic diet can lead to dangerous or unwanted results.

DEXA scans are proven to be the most accurate measurement of body fat. Theyre commonly available at gyms and some doctor offices when requested. If you dont have access to this, you can always go the old-fashioned route and use a good quality caliper. The last resort is using a guide to visually estimate this can sometimes be a little bit inaccurate, so try to over estimate your body fat percentage.

How Much Protein Should I Eat To Build Muscle

How Much Protein A Day To Build Muscle Transparent Labs

If youre trying to build muscle, youre going to want to eat enough protein to induce muscle repair and growth.

Proteins are the building blocks of muscle, so youll need plenty if youre looking to build a muscular physique!

How much?

If youre of healthy weight, active, and wish to build muscle, aim for 0.641.09 g/lb .

There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.

As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.

More protein may counteract this a little.

If youre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.

Now of course, if you want to grow muscle, you cant just eat proteinyou also need to strength train!

Luckily, were experts on that.

Here are some resources to begin your training:

  • 5 Best Strength Training Workout Routines For Beginners. If you dont know where to start your strength training journey, start here. This guide will walk you through bodyweight exercises onto becoming a full gym warrior .
  • The Beginner Bodyweight Workout. If youre looking for an exercise routine that can be done ANYWHERE, look no further. Our beginner routine has jumpstarted many Rebels in their strength training. Youd be surprised how much muscle you can build with your own weight, a milk jug, and a sturdy table.
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