How Much Protein Do You Actually Need?

Protein is one of the most talked-about nutrients and for good reason. It's the building block of your body.

But with so many different opinions on how much you need, it’s easy to get confused. So, let’s take a look at what the science says.

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Plate of healthy foods

Why is Protein Important

Protein is one of the three macronutrients (the other being carbohydrates and fats) that your body needs in large quantities. Protein is the building block for your body, used to make:

• Muscle – for strength, recovery, and overall function

• Transport molecules – like hemoglobin, which carries oxygen around your body

• Hormones – such as insulin and growth hormone.

• Skin – to keep it healthy and resilient

• Hair – protein is literally what your hair is made of

Without protein, your body can't maintain its health or repair itself from damage.

What Happens If You Don't Get Enough?

Low protein intake will lead to:

• Muscle loss (especially if you’re active or losing weight)

• Slower recovery after exercise and injury

• Poor immune function

• Increased cravings and hunger (protein is the most satiating macronutrient)

• Brittle hair, nails, and weaker skin health

Protein for Muscle Growth

To build or maintain muscle, research suggests most people need 0.6-0.8 grams of protein per pound of body weight. Some people may benefit from as much as 1 gram of protein per pound of body weight if they are at a low body fat percentage.

Protein For Weight Loss

If your goal is weight loss, a good recommendation to start out with is aiming for 1 gram of protein per pound of your goal body weight.

As you lose weight, you may want to change your goal to 0.6-0.8 grams of protein per pound of your current weight. This means that as your weight changes, so will your protein goal.

Protein For Everything Else

If your goal isn't muscle gain or fat loss, I would still recommend aiming for 0.6-0.8 grams of protein per pound you weigh.

Protein plays a very important role in appetite regulation becasue it has a direct impact on your hunger hormones. Eating this much protein will make it easier to maintain a healthy body weight.

Does Timing Matter?

Not really! There may be small benefits to eating protein within 3 hours before or after exercise to help with muscle recovery. But research suggests that as long as you meet your protein needs for the whole day it does not matter when you get it.

Plant Or Animal Protein?

You should try to eat a mix of plant and animal proteins.

Plant-based proteins like beans, tofu, and seitan:

• Are higher in fiber

• Contain antioxidants and polyphenols, which decrease inflammation

• But are lower quality proteins in most cases

  
  

Animal-based proteins like meat and dairy:

• Are the highest quality of protein

• But they are higher in saturated fat and are low in fiber

So it's best to have a mix of both to get the benefits of both.

The Bottom Line

Protein is essential for everyone, and getting enough protein helps improve your overall health. Protein is for more than just muscle growth.

Want to know more about nutrition for muscle growth? Check out my full guide on eating for muscle growth.