How Much Protein Should I Eat a Day? 2025 Research Explained

We used to suppose protein wants various dramatically relying on whether or not you had been slicing to lose fats, bulking to construct muscle, or simply sustaining your present physique. 

However newer analysis tells an easier story.

Most individuals in most conditions ought to eat about 0.8-to-1 gram of protein per pound of physique weight per day. This suggestion holds true whether or not your predominant aim is muscle achieve, fats loss, or just staying wholesome.

That mentioned, protein necessities can shift barely relying in your circumstances. Let’s take a better take a look at what the most recent analysis says about precisely how a lot protein it’s best to eat a day.

Key Takeaways

• To achieve muscle, intention for 0.8-to-1 g/lb/day. Consuming greater than that doesn’t aid you construct muscle sooner and simply squeezes out carbs and fats out of your food plan.
• To lose fats with out shedding muscle, eat between 0.4-to-1 g/lb/day relying on how lively you’re. Should you carry weights often, follow the upper finish of the vary.
• To take care of your physique composition, 0.8 g/lb/day is normally sufficient.
• Should you’re over 60, intention for 0.6-to-0.8 g/lb/day to remain sturdy, cellular, and wholesome.
• You don’t want protein instantly after a exercise, however having 20-to-40 grams inside a few hours is an easy technique to assist restoration and muscle progress.
• Protein wants for girls are the identical as for males—round 0.8-to-1 g/lb/day. Girls normally want much less protein general just because they have an inclination to weigh much less.
• To make reaching your protein aim simpler, think about using protein dietary supplements like Whey+, Casein+, Clear Whey, or protein bars and cookies.

How A lot Protein Ought to You Eat a Day?

Many individuals suppose the Recommended Dietary Allowance (RDA) of 0.36 grams of protein per pound of physique weight per day (g/lb/day) is an efficient baseline consumption.

Several studies show, however, that it isn’t sufficient to take care of or construct muscle, optimize fats loss, or maximize your efficiency. 

It’s most likely not sufficient to take care of good well being, both. In keeping with research revealed within the journal Present Opinion in Medical Diet and Metabolic Care, a extra cheap minimal quantity for staying wholesome is 0.42 g/lb/day.

Should you’re lively, consuming greater than that is useful. How far more, although, is up for debate. 

Whereas research exhibits that it’s fit for human consumption massive quantities of protein—1.5-to-2+ g/lb/day, for example—it normally isn’t higher for enhancing your physique composition or well being than a extra reasonable protein consumption of round 0.8-to-1 g/lb/day.

Regardless of this, some individuals select to eat extra, usually simply to hedge their bets. Since protein wants can vary from individual to individual—and there’s no technique to know precisely the place you fall—consuming slightly greater than essential seems like a low-risk technique to cowl your bases.

In apply, that normally means consuming round 1-to-1.2 g/lb/day. There’s no actual upside to going larger than that. It received’t aid you construct extra muscle, and it simply cuts into how a lot carbohydrate and fats you possibly can eat—which might make weight-reduction plan more durable than it must be.

How A lot Protein Do I Must Achieve Muscle?

A meta-analysis of 49 research revealed within the British Journal of Sports activities Medication discovered that consuming 0.7-to-0.8 g/lb/day is sufficient to maximize muscle achieve for many weightlifters. That’s, consuming greater than this doesn’t normally produce higher outcomes. 

Nevertheless, protein wants can vary relying on components like your genetics, exercise degree, coaching quantity, and weightlifting expertise, so nudging that as much as 1 g/lb/day is a sensible higher restrict. Doing so offers you a little bit of wiggle room with out drastically decreasing area in your food plan for carbs and fat.

How A lot Protein Do I Want to Lose Weight (With out Dropping Muscle)?

To lose fats whereas minimizing muscle loss, research shows you ought to eat 0.4-to-1 g/lb/day relying in your exercise degree.

Should you carry weights or do intense coaching a number of occasions weekly, 0.8-to-1 g/lb/day is a good target.

Should you’re lively however not lifting or doing lengthy or arduous exercises, you will get by with a bit much less—round 0.5-to-0.7 g/lb/day. And in the event you’re sedentary (which isn’t excellent for fats loss or well being), the naked minimal to keep away from muscle loss is round 0.4 g/lb/day.

How A lot Protein Do I Want to Preserve Muscle?

How A lot Protein Do Seniors Want?

For most individuals over 60, consuming 0.6-to-0.8 g/lb/day helps preserve muscle and power.

Should you’re sedentary, 0.6 g/lb/day is normally sufficient, however in the event you carry weights or keep lively, aiming for round 0.8 g/lb/day is healthier.

As you grow old, holding onto muscle is vital to staying cellular, avoiding falls and fractures, and protecting your self in opposition to sickness and frailty. And getting sufficient protein is one of the most effective ways to do this.

How A lot Protein Ought to I Eat After a Exercise?

There’s a long-held perception that it’s essential to have protein instantly after a exercise otherwise you’ll miss your likelihood to construct muscle. This concept largely comes from short-term studies showing a spike in muscle protein synthesis while you devour amino acids instantly after coaching.

Nevertheless, a meta-analysis of 23 research revealed within the Journal of the Worldwide Society of Sports activities Diet discovered that having protein proper after your exercise doesn’t appear to make a significant distinction in muscle progress or power positive factors, supplied your whole every day protein consumption is excessive sufficient.

That mentioned, many individuals nonetheless surprise how a lot protein after a exercise is right. An excellent rule of thumb is to intention for 20-to-40 grams inside a few hours of coaching. It’s not important, nevertheless it’s a easy behavior that helps cowl your bases—and it positively received’t damage.

How A lot Protein Does a Lady Want?

Many individuals overthink protein necessities for girls, claiming that they want far lower than males, or dramatically completely different macro ratios.

In actuality, protein wants for girls don’t differ much from these for males. Purpose for about 0.8-to-1 g/lb/day, primarily based in your objectives and exercise degree.

Suggestions for Getting Sufficient Protein Per Day

• Eat 30-to-40 grams of protein per meal: Purpose for 3-to-4 meals like this every day, and also you’ll haven’t any points hitting your protein goal.
• Complement with protein powder, bars, and cookies: Powders, bars, and cookies are simple, tasty methods to spice up your consumption while you’re busy or not within the temper to prepare dinner.
• Snack on high-protein meals: Refill on easy choices like Greek yogurt, cottage cheese, jerky, meat sticks, hard-boiled eggs, and edamame.

FAQ #1: How do I calculate how a lot protein I would like?

The best and most correct methodology is to make use of the Legion Protein Calculator. Or for a barely much less exact reply, multiply your physique weight (in kilos) by 0.8-to-1. 

FAQ #2: Are protein wants for girls completely different from males?

FAQ #3: What number of scoops of whey protein ought to I’ve per day?

There’s no arduous and quick rule about how a lot whey protein it’s best to have per day, however 1-to-2 scoops works properly for most individuals. Simply use it every time it’s handy that will help you hit your every day protein goal.

FAQ #4: How a lot protein’s in a hen drumstick?

FAQ #5: How a lot protein’s in bacon?

FAQ #6: How a lot protein’s in a steak?