How Much Protein Should I Eat in a Day?
November 6th, 2007 Posted in Diet
Hardcore bodybuilders, powerlifters, and other weightlifters eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person.
Just now much protein do they eat?
How much protein do you eat?
How much protein is appropriate?
Can we eat too much protein?
If so, what are the side effects?
The ultimate question is: how much protein should I eat in a day?
As with how much fat to eat in a day and how many carbs to eat in a day, it all depends on a couple factors:
- age
- body size
- diet
- activity level
- lifestyle
The recommended amount of protein for a healthy adult is 0.8 grams of protein per pound of bodyweight. Since a kilogram is roughly equal to 2.2 pounds, that translates into 1.76 grams of protein per kilogram of bodyweight.
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An exception to this rule is the recommended levels for pregnant women, which say that pregnant women should eat 10 grams more each day than the recommended amount. Lactating women require an additional 15 grams of protein during the first six months of nursing, and an additional 12 grams after that.
Males who participate in regular vigorous exercise typically will eat from 1 to 1.5 gram of protein per pound of bodyweight. This can be both positive and negative for the body. The additional protein will assist in muscle recovery and fat loss, but the effects of digesting the protein will place additional stress on the body.
Why Should I Limit My Protein Intake?
While protein is as vital to cellular metabolism as oxygen, there certainly lies a threshold for healthy and unhealthy consumption levels especially for those in poorer health. Processing protein requires a lot from kidneys and liver which is why those with problems with either of those organs are often ordered by their physicians to eat a lower protein diet.
An indirect drawback from excessive animal protein consumption is its effect on the cardiovascular system. Since many meats contain a fair amount of saturated fat, this can lead to atherosclerosis, or hardening of the arteries, as well as obesity.
For example, only 25% of a T-bone steak’s calories come from protein while the rest comes from saturated fat. Even a leaner cut of beef like a flank steak is still roughly 50% fat. The same holds true for eggs. Only 31% of eggs’ calories come from protein. Fish and chicken are certainly better sources of protein.
Remember when eating a diet higher in protein to drink plenty of water in order to replenish the considerable amount lost during protein metabolism. Try and stay on the safe side by avoiding extreme high-protein diets full of saturated fats like the ketogenic diets (Atkins) and you will be in much better physical standing.
To Gain Muscle:
I recommend 1 gram of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to gain muscle mass.
A 200 lb man with 10% bodyfat would aim to consume about 180 grams of protein in a day. That’s 6 meals with an average of 30 grams of protein per meal, and THAT, my friends, is quite doable.
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If you have trouble consuming that much protein with food alone, I highly suggest you pick up some Optimum Nutrition Protein Powders, a source of inexpensive, high quality protein. One extra protein shake a day could make all the difference in the world.
To Lose Fat:
I recommend .8 grams of protein per lb of lean body mass for males and females who exercise at least 3 times per week and are trying to lose body fat.
A 150 lb woman with 25% bodyfat would aim to consume about 90 grams of protein in a day. That’s 3 meals with 20 grams of protein per meal and 3 snacks with 10 grams of protein, and THAT, my friends, is also very doable.
More importantly, keeping your unhealthy fat consumption and processed carbohydrate consumption low, will go a long way to preserve your health for the long haul.
See also:
How many grams of fat should I eat?
How many grams of carbs should I eat?
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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82 Responses to “How Much Protein Should I Eat in a Day?”
By Kamal N Sharma on Jan 6, 2008
You do not have to eat meat products to gain enough protein for your body. You always can get enough of protein from lentils, beans and soya based products. This way is much better as you will never build up saturated fat in your body and invite heart problems.
By Steve on Mar 10, 2008
Unfortunately, soy-based products are bad for several reasons. The phytoestrogens in soy are directly related to increased estrogen in men, and several forms of cancer, including breast cancer, in women. Soy is contraindicated for infants as well.
From http://en.wikipedia.org/wiki/Soy
“Soybeans contain isoflavones called genistein and daidzein, which are one source of phytoestrogens in the human diet.”
From http://en.wikipedia.org/wiki/Phytoestrogens
“Phytoestrogens sometimes called ‘dietary estrogens’ are a diverse group of naturally occurring non steroidal plant compounds that because of their structural similarity with estradiol (17?-estradiol), have the ability to cause estrogenic or/and antiestrogenic effects.”
So yeah, if you are the kind of guy that enjoys stunted growth, saggy man boobs, inhibited muscle growth and fat loss, and various forms of cancer, then by all means EAT UP!
The correct way to ingest protein is to embrace organic lean meat sources such as turkey, chicken, and fish. Eggs are OK, but most high-fat beef and pork products should be limited. Eat meat + vigorous training = muscle growth.
By Rob on Mar 25, 2008
I think you meant to say:
“1 gram of protein per lb of lean body mass ”
instead of
“1 lb of protein per lb of lean body mass “
By Steve on Mar 26, 2008
Indeed I did. No one should be eating a pound of protein per pound of bodyweight. I made this mistake twice in the article (so much for proofreading), and have thus made corrections. Thanks for the help!
By Kuba on Apr 29, 2008
Steve -
it is true that too much Soy (in any form is bad) However red meat stays in your body for couple of weeks YUCK!
And Chicken well you better raise them yourself because otherwise you are eating
chemical sponge
Eggs=cholesterol..
Organic is the way to go No Doubt but myself I prefer Quinoa,trail mix,tofu,veggie burger etc.
Kuba
By Bryan on May 23, 2008
“The recommended amount of protein for a healthy adult is 0.8 grams per pound of bodyweight. A kilogram is roughly equal to 2.2 pounds.”
I think you meant “0.8 grams per kg of bodyweight.”
The range is 0.8 – 1.8 g/kg bodyweight as far as I know.
By Steve on May 23, 2008
Bryan:
Indeed you are correct. Apparently I can’t publish an article without at least 20 typos. Thanks for the help!
By anne on Jun 28, 2008
i weigh 115 lbs and im 5ft 4 and i usually comsume about 70 grams of protein is that to much or can i eat more ….
By Steve on Jun 28, 2008
Depends on your goals. If you are trying to build muscle I would increase it to 100 grams a day. If you are trying to get or stay ‘toned’ I would keep it at 70 grams. What is your goal weight? If 115 lbs is good for you, I think you are eating enough protein.
By James Acton on Jul 3, 2008
But the confusing thing for me…
How do I work out the amount of protein in meat and eggs
if I eat 100grams of chicken that’s not 100grams of protein… or is it :\
By Steve on Jul 5, 2008
If you can figure out how many cups of chicken that is, you can go here: click to get amount of protein in chicken in order to get macro-nutrient break downs for 1 cup of roasted chicken. The top level domain for the link I just gave is Fit Watch, then choose Calorie Counting >> Calorie Counter to get macro-nutrient breakdowns for many foods.
By online doctor on Jul 19, 2008
You are absolutely right – processing protein requires a lot from kidneys and liver. Thats why I’m baffled when I see people work out hard / eat appropriately but then go out binge drinking then and wonder why they aren’t seeing results…
By Naweed on Jul 21, 2008
i wieght 176 lbs and i eat 70 grams of protien a day…..
By Steve on Jul 21, 2008
Naweed:
If you are male and lift weights seriously at least 3 times a week, then I would consider bumping up your protein intake to 130-140 grams a day. Give it some time and I think you will enjoy the difference.
By jj on Aug 12, 2008
None of the studies indicated that eating soy foods increased breast cancer risk, but Trock says the jury is still very much out on soy supplements. – from the link I posted on WebMD. Wikipedia, although a shady reference, doesn’t say soy causes cancer either. High-dose soy supplements are questionable at this point. Also none of the studies say it causes cancer, but rather could possibly aid growth. So could 1000 other things. You sound like you’re working for the meat industry. Who do you know that has man-boobs and cancer because of eating some soy products. In moderation, I don’t believe it’s harmful. Eating fish too much can give you mercury poison too in some cases. Nothing is 100% safe, but don’t over generalize and make false accusations because you are pro-meat.
By jj on Aug 12, 2008
And eggs do not eat cholesterol if you only eat the whites – i.e. from a carton etc..Seems common sense, but nobody that’s posting here seems to get that.
By Maria on Aug 18, 2008
Oh, my god! It’s SCARY to hear so many people give nutrition advice with no qualifications and from sources like magazine Wikipedia where Anyone can write anything they like!
By Steve on Aug 18, 2008
Maria:
I totally agree with you. There’s so much false nutrition advice out there. People continue to spread myths and supplement companies continue to make up myths. The best we can do is try to weed out the inaccurate data, and avoid the unqualified.
I feel that I am qualified to give nutritional advice because I used to be a sport nutritionist and I’ve been studying the industry for about 13 years now, learning as much as I can about controlling the body through nutrition. I could quote sources other than Wikipedia, but Wikipedia is eat to get to and often has all the information I need on a single page. Sorry if you’re offended by that.
By David on Sep 16, 2008
I’m 5′9 at 175pounds. I want to add muscle but also get cut and try to grow about an inch in height does anyone have any suggestions on how much protein to intake and or what to do? Thanks
By David on Sep 16, 2008
o, yeah i’m 24 I was told i got about one more year to try to get height. what amino, vitamins should i take?
By Steve on Sep 17, 2008
David:
There’s really not a whole lot I can do about your height. Besides, if you are 24 yrs old you are probably as tall as you will ever be. Use this article to figure out how much protein to eat. As far as aminos, use a product called XTend by SciVation.
By medical advice on Sep 19, 2008
Better to take good food like soya beans whcih is very good for ehalth
By Taffy on Sep 26, 2008
I’m going to take your advice and have about 85 grams of protein a day (not hard for me, I eat a lot of meat). I’m female, 104 lbs and have 17.8% body fat. Might sound skinny to some, but I carry a lot of fat in my back and stomach area.
I’ve been trying to eat healthier (my biggest problem) and work out harder. I’m pretty active, so I’m beginning to realize my diet is probably the culprit. Thanks for all the time and work you put into writing the articles and maintaining this site. It really is going to help me in my quest to no longer be a skinny fat girl! 
By Paul on Oct 17, 2008
I am a newcoming high school wrestler, whom weighs in on an average of 124.4 lbs every day, before physical activity.
If my coach wants me to go down to 119lbs, and I have a lean body and less than 10% fat, should I go for it or should I stick with 125lbs and hope to be Varsity?
By Steve on Oct 18, 2008
Taffy:
I don’t see how you could be fat at 104 and 17.8% bodyfat, but if you feel the need to lose weight in a HEALTHY WAY, far be it from me to discourage you. Thanks for the kind words.
Paul:
Listen, I am no wrestling coach but my take on it is this: if you stick with 125 lbs you best put on some serious strength so that you can dominate your weight class. Obviously you will have an easier time dominating at 119 lbs, and if this is what your coach wants maybe you should consider it. Suck it up and put forth the effort to come in at 119 lbs. If you find that it just doesn’t work for you, then you better bust your ass to get stronger so that you can better compete at 125 lbs.
By Kelly on Oct 23, 2008
I am 29 years old and have been overweight my whole life. I am 5′6″ and weigh 275 lbs. Everytime I say that it makes me sad. 6 months ago I weighed 310 so I have made some progress. I have been sticking to the high protein diet but I’m not sure I’m getting enough. What would you recommend for me? I do work out 3 times a week but I have come to a standstill on my weight loss. I need help. I am getting married June 2009 and I don’t want to be this way for my wedding.
By Steve on Oct 23, 2008
Kelly:
It sounds to me like you need a combination of 2 things. 1) eat fewer calories and 2) burn more calories.
Start by multiplying your goal weight, lets say 200, by 14 = 2800 calories. That would be your maintenance caloric intake at 200 lbs. Let’s begin by subtracting 200 from that. Your dietary caloric intake is now 2600 calories a day. It would be OK to vary between 2600 and 2800 as long as you are losing at least 2 pounds a week on average. If you are still not losing weight, decrease that number more. Aim for 200-220 grams of protein a day, you shouldn’t need more than that.
Next, either add a weight training workout or add at least 1 INTENSE cardio workout. You should be exercising at least 4 times a week for at least 45 minutes per session, and you should be working HARD.
If you do these two things, you should be able to escape from your plateau. Let me know how it goes. Also check other articles on this site for more tips and info.
By mass on Oct 29, 2008
Need to make sure for those consuming more than 1 gram of protein per lb of body weight, to make sure you divide into smaller meals 5 to 6 times a day….at 3 to four hour meals.
By MountainTiger on Nov 26, 2008
Im unclear regarding the amount of Protein i should be taking. Im 245lbs (I was 273lbs 4 months ago). I suppose im stuck on the 1 gram of protein per 1lb of lean muscle mass. Im approx body fat of 36%. what weight of lean muscle mass would I be?
I exercise 6/7 x a week, 3/4 gym sessions and 3 swimming.
I want to lose weight and add muscle. Im currently having 1 40g protein shake per day adn would estimate that im eating in total approx 150g protein per day
Would you recommend the 200g protein amount as kelly above??
By Steve on Nov 27, 2008
I don’t know how much muscle mass you carry, but you’re carrying about 157 lbs of fat-free mass.
As far as protein, I would stick with 150g for now since you are only trying to lose weight. Increasing your intake by 50 grams x 4 calories = an additional 200 calories a day. You’d be better off subtracting some fat and carbs from your daily diet than adding protein.
10 pounds a month lost over the last 3 months sounds like excellent work to me though. Maybe you shouldn’t change anything at this point. Let me know how it goes.
By Peggy on Jan 9, 2009
I am 51, weigh 129, and am 5′6″. I am not sure what I need to be getting for protein but I want to increase my muscle strength and lose about 5 pounds. I just started taking “Light Muscle Milk” for extra protein, l-glutamine for muscle support, 1000mg of fish oil for anti-inflamatory and vitamins. I am beginning to study more about amino Acids and Omega 3 and 6, chain amino acids and such. I have been having soft tissue pain in my shoulder area for 3 years and have seen many doctors and have had physical therapy 3 times. I am trying to strengthen my romboids because I am over using my traps. I seem to be having less pain since I started this extra protein and such at Christmas time. I am trying to put togetehr a program I can stick to. I could use some advise.
By Daniel Murray on Jan 13, 2009
Nice post Steve
By Chris on Jan 22, 2009
I have what some might think a very unusual issue with my weight. I’m a 34 man , I’m 6′3, and I weigh almost 220 lbs. and I have always been very muscular. I have not lifted a weight in almost 13 years, and my body looks like I’m a football player. I’ve done some research on how to lose muscle, and what I’m finding is that I should cut down on protein and load up on carbohydrates. I’m either playing basketball or doing yoga almost 5-6 days a week, so I am very active. I’ve even toyed with the idea of becoming a vegetarian and cutting meat proteins completely out of my diet just to rid of some of the muscle I have. Is this problem common, and what should I do. I can’t imagine not eating a steak or chicken any longer, but if that’s what I have to do then so be it. What would you advise.
By Lee on Jan 22, 2009
I am 5′2 and weigh 204lbs. My weight fluctuates between 195 and 204. One week I can be 195, the next week I will be 204. I exercise everday, I started using weights last November. I had a total hysterectomy in 1998 and things have been out of wack since the surgery. I am taking armour thyroid, which is a bio identical thyroid hormone. I dont eat sugar, wheat, red meat, pork, honey,
soda, cheese or any junk foods. Having the tyroid thing makes it so hard to lose the weight. I will not give up. Here’s the questions. How much protien should I be taking in to loose the weight? Most of the weight is in the belly area. I know that I can do this. I just need the right equations for me. I need to keep the weight from going up and down. How many calories should I be taking in? Can you suggest an exercise plan?
By Gary on Jan 28, 2009
Hi. I just came upon this blog and found it VERY helpful! I am a 22 y/o guy. I’m 5′9″ tall and I weigh 175lbs. I have this natural muscular frame, so I don’t look fat at all, but I am actually overweight. I basically want to gain about 4-5lbs of lean muscle mass while at the same time lose about 10-15lbs of Fat. I weighed about 160lbs about 2 years ago and I was very toned and low fat. Basically what I want is to be toned (but not ridiculously) and a tiny bit bigger muscularly. I’m not concerned with strength as I am naturally pretty strong and am happy at my level.
What kind of workouts should I be doing and how often? -Cardio every day to lose fat? Weight training 3 times a week? What kind of diet should I eat? Low carbs? low fat? High protein? I’d like to weigh about 165 and get rid of the extra fat, and do it as soon as possible. Any info you can give me would be Great and much appreciated! Thanks!
By Gareth on Feb 3, 2009
hey im 17 now . iv been liffting weight for about a year now. im a veggeterian dont eat any meat or eggs but if still reachdd my goal . i was eating 5 fruits a day and 3 protein shakes , rice cakes , scrambled eggs with brown bread poridge and that and it amazing how mutch it worked sooo i think it dosent matter if youre a veggie.
By Gareth on Feb 3, 2009
sorry dont eat meat or fish i ment
By math on Feb 4, 2009
You did the math wrong. .8g/1kg lean body mass. Assuming you’re 200 lbs with 10% fat. you’ll need approximately 64.8 grams of protein per day. 200lbs/2.2lbs/kg (coverting lbs to kilograms) = 90.9 kg*.10= 9.1
90.9kg-9.1kg=81.0kg*.8g/1kg (or 1.0g/kg)= 64.8. Get your conversion factor straight, can’t compare apples with oranges. 180 grams of protein for a typical person is astronomical!
By Steve on Feb 4, 2009
math:
Actually I didn’t do any math wrong. Regardless of lbs or kgs, you are eating 1 gram per pound of lean body mass for gaining muscle and .8 grams per pound of lean body mass for losing fat. Do the conversion from kgs to lbs then figure it out.
180 grams of protein for a typical person is not astronomical at all. Many bodybuilders consume upwards of 200-300 grams of protein each day. Anyone who lifts weights and wants to gain muscle should be eating close to, but slightly less than, their bodyweight in protein each day (150 lbs = 120 grams).
Thank you for your comments never-the-less.
By Steve on Feb 4, 2009
I will try to respond directly to some of the excellent questions posted above. I know everyone wants a custom exercise and nutrition plan, and I can’t do that, but I will respond in more detail to your questions if you will be patient. Thanks for commenting everyone! =)
By Tim on Feb 7, 2009
im 19 and i am just starting to try to build some muscle on me and was wondering what happends when you consume to much protien and your livver or kiddnys cant handle it what are the side affects?
By Maneck on Feb 9, 2009
Hey Steve,
Thank you for that great article. I’ve been weight training for 4 years now. I’m 6ft 1in tall and my starting weight was 72kgs. I bulked up to 96 kgs but with loads of belly fat too. I never used to count my calories or fat intake – just my protein intake which was 80-90 grams a day. I decided I wanted a 6 pack and hence lost all my fat and successfully attained my goal using this diet:
In the morning I have 2 bowls of Nestle Cookie Crisp cereal with skim milk. It’s purely wholemeal with 3g of fat (of which 1g saturates) in a 100g serving. I skipped lunch and only have dinner which is high protein low fat – like grilled chicken pieces in wholemeal bread (2 sandwiches of those).
I’m down to 74 kgs now and I now want to maintain this. I run everyday for 30 mins at 12.5km/hr burning 350-400 calories on an average. I then do my abs and then whatever muscle group I have to train for that day. I do this for 5 days a week where the 3rd day is only cardio and abs. I feel like I need to have a light lunch like a can of tuna or something but fear losing my 6-pack. I’ve looked around a lot on articles about maintaining a lean physique but haven’t found any. I’m hoping you can help me out.
Many Thanks
Maneck
By Maneck on Feb 9, 2009
I’d also like to add that my daily consumption of fat is a maximum of 15 grams and no more.
By hemant on Feb 12, 2009
Hallo, there
myself has joined jeam, but not able to increase size. also power is much lower than needed. what diet u will suggest?
i am veggie. give me proper source of pro.
By nooby on Feb 14, 2009
i am not being sacarstic but my mother do not believe that protein is save for consuming.
How can i convince her
Btw i am 16
By bobi on Mar 10, 2009
I’m 17, just a bit over 6′3, 75 kg. I go to gym at least 5 times per week. I eat like a beast,it just seems my body doesn’t want to gain weight,so Ill start taking protein pills from next week.
Any side effects? If I take more proteins than I should how big is the risk of developing kidney stones and is it risky to remove them in case they are formed?
I hope I was clear,Im not English. Peace.
By Staph Infection on Mar 14, 2009
Yeah protein is really important in building muscle. I once remember when I went for a whole month without much protein and there was a significant loss in the gains that I made
By Sandra on Apr 19, 2009
I am 5′6 and have a lot of belly fat..I tried everything and its just not working for me….I need some help…
By Steve on Apr 20, 2009
The answer is almost always to reduce your calories (most likely either starchy/sugary carbs, or saturated/trans fats). The exception to that rule is if you are already eating too few calories, in which case I would say you need a full nutritional overhaul and probably a brand new workout routine. Because I know nothing about you, I have nothing to analyze, and therefore can’t make any other useful suggestions.
By Melissa on Apr 20, 2009
Steve…I have been a vegetarian for 11 years since 14 and have recently started to try to tone up and gain some muscle. I haven’t been getting much protein until recently but I am wondering how much protein should I have??? I am 5′4 and 150 and I am trying to lose 20-30 pounds but want to tone also. Can you suggest anything. I do calanetics 2 times a week for 1 hour and use the bike 3 times a week.
By Robert on Apr 21, 2009
Steve,
I currently workout 5-6 days a week. I have been doing this for about 6 months now. I have seen definite changes in my strength and body. I am currently doing the zone diet, which I take in any where from 18-20 blocks a day. I am 5′11 164 lbs. I roughly take in about 147-160 grams of protein a day. My goal weight is 180, when I started I weighed roughly 168. I have definitely toned up more but still a work in progress, was just wonder if there is anything else I can do to get to my goal weight. I do not take any supplements at all.
Thanks for the help.
By shutupandsquat on May 5, 2009
Steve,
You don’t know ****. I’m vegetarian and I can guarantee my lifts surpass yours. You name it: squat, bench, etc. You’re clearly not a physician, so you’re not qualified/educated enough to deem certain food choices insufficient. If you knew anything about biochemistry, then you would understand that all you need to gain muscle is a complete set of amino acids, which you can get as a vegetarian from different types of foods that are synergistic in completing the AA chain. e.g. beans and rice.
By Powerlift on May 7, 2009
Alright so I’m 19 and weigh 241 pounds I am not very active but some how manage to have some good muscle mass ( Capable of lifting heavy weight ) and because of that my goal is to be a Power Lifter I am kind of confused with all the different info out there
it sounded like I should have been taking 140-180 grams of protein after a workout and a little before hand ( Protein shakes )but according to this site I am basically seeing that that’s far too much or am I mistaken?
Just started finally working out and I am wanting to gain as efficiently as possible I want to gain weight of course muscle mass.
Thanks for reading.
By Steve on May 7, 2009
shutupandsquat:
Well, I guess you told me.
I do know some ****, but I don’t know all of the ****. I appreciate you sharing your **** with me. In reality, vegetarians can build muscles if they know how to eat properly. You can’t just eat vegetables and ****, and hope to build muscle. By optimizing your intake of beans, rice, peas, and other legumes, even vegetarians can build muscle.
By shutupandsquat on May 8, 2009
good. i’m glad we have that clarified then.
By Steve on May 8, 2009
But if I were you, I would lay off the soy. =P
By Steve on May 8, 2009
Powerlift:
If you weight 241 lbs your upper limit for protein intake should be about 250 grams at most, and that’s if you are only focusing on building muscle. If you are trying to cut up, I wouldn’t go higher than 190-200 grams.
After a workout your focus should be firstly on getting some dextrose or maltodextrin into your system, at least 40 grams. Your second focus should be getting 60% of that amount of when protein isolates into your system, or about 25 grams.
For a person of your size, you can bump it up to maybe 60 g of sugars and 40 g of protein, but I wouldn’t go higher than that. The perfect supplement for this, is Biotest’s Surge.
Your next meal should still not go above 40 grams of protein. It’s much better to space out your protein intake during the day, than to chug down 170 grams in one sitting. I personally don’t eat more than 30-40 grams of protein in any one meal or snack.
By Powerlift on May 8, 2009
Alright thanks for the info!
By RK on May 8, 2009
I was just wondering how much protein do I have to intake to gain muscle. I weigh about 140 and I am on a strict workout routine to gain mass. I take ON 100% WHEY twice daily as well as high protein meals. Could you tell me how much protein I should consume daily to gain mass?
By stuart on May 10, 2009
hi i am 17 years old and 159 lbs and 6 ft. im looking to gain muscle mass but still look cut and im struggling to find the right balance of protein,carbs,oils etc
my goal weight is probably about 180 lbs.
currently i try to have about 90 grams plus 40 grams from whey protein powder 60 grams on workout days
how much protein, carbs would u reccomend for me per day to build lean muscle?
By GregR on May 12, 2009
Hi steve.
I’m 25 in july
I weigh 83.1 kg
My body fat is 15.4% (this has probably dropped recently)
My height is 6 ft 2
I run 3 times a week at the moment, and this is increasing in intensity as i have just finished a 10k run, and am now training for a half marathon.
I’m looking to start a 3-5 day workout where
my objective is to build muscle mass whilst toning up. I think my body fat is ok, so im not really bothered about losing weight. I’m trying to figure out what i can eat in my 6 daily meals but am baffled by the different opinions people have with regards to how much protein i should be consuming:
-180g with 2700 calories
-166g with ? cal
-I was told in one instance that i should be consuming something like 3500 cal?!
Confused about this barrage of differing opinions. Any advice you have with regards to this would be much appreciated.
I was recommended cyclone as a protein powder to build muscle. Is this a good choice fopr what i want to achieve?
By Steve on May 12, 2009
GregR:
I would choose Optimum Nutrition protein powder over Cyclone protein powder. Optimum is much better quality. You can get some pretty cheap by following the links in this post.
Now the problem with my giving advice to you, is that you want to ‘tone up’ and build muscle at the same time. You can’t really do that effectively, but I’ll take a stab at it.
Start at your maintenance levels of 2566 calories and 145 grams of protein. Since you run so much, you might need to up the total calories to 2700 as you mentioned, but at that level you might be concerned with retaining some calories as fat. If you are serious about building muscle, definitely up the calories and up the protein to 180. However if you are more concerned with staying lean and light for your half marathon, stick to the 2566 and 145. That’s my best guess.
By Steve on May 12, 2009
RK: Probably like 150 grams or so. Start at 150 and add more protein as you gain weight.
By GregR on May 13, 2009
Thanks for that Steve
By beth on May 14, 2009
Hi Im 26 year old female, I’m 5′6″ and weigh 180, 29% bodyfat. Im trying to loose fat and tone up and gain a little muscle. Im doing cardio 5-6x/week and lifting weights 3-4 days/week I’ve been told to eat 180grams of protein a day. Does this sound right? What are your suggestions.
By Amy on May 22, 2009
Hello, All of the sites that I have read state that the number of necessary grams of protein depend on your weight and they all give examples. However for someone like me who needs to loose weight. None of the sites make it plain to me whether I should use my current weight or my desired weight to accurately calculate the right amount of protein that I should consume. It seems to me that if I calculate the protein grams according to my current weight that I would be consuming far too many grams of protein. Therefore, should I use my desired weight to calculate the correct amount of protein that I should eat?
Thank You for your assistance.
Amy
By Jason on May 22, 2009
Great article Steve. I will be taking that knowledge on board. I especially like how you dealt with shutupandsquat’s post. Nice work.
I do have an easy question for you though: Before I started weights and surfing I was a steady 141lbs (64kg). It’s taken me over a year, but currently I’m 158lbs (72kg). I will be increasing my protein intake in conjunction with my current weight training and surfing to reach my goal of 176lbs (80kg). When I reach that 176lbs goal, can I scale back the amount of protein consumption while staying at that target weight? Since I no longer want to gain any more weight/muscle, to me it would make sense to cut back a bit. If so, how much would you recommend?
Cheers from Australia.
By Chris on May 22, 2009
I’m just over 6 ft and weigh about 185lb. I am a vegetarian and workout 3/4 times per week. I want to both tone up/lose body fat and gain strength/size. The gym I go to has given me a programme of 2 strength sessions and 2 toning sessions per week, with 20 minutes cardio each session and 1 additional 45 minute cardio session. My questions are: am I on the right lines, how much protein should I be eating, and how on earth do you get the levels that I think you are going to recommend from a veggie diet (I do eat fish). Thanks in advance!
By Jeremy on May 24, 2009
Hi I am a 24 year old male, I’m 5′7″ and I weigh 178. I’m trying to gain more muscle I’m lifting five days a week but I feel like I’m consuming too much protein. I’ve been eating a 30g protein bar everyday during lunch and drinking a 28g protein shake after lifting and then eating around 80 grams of protein in the food I eat through out the day. So my question to you is am I consuming to much or not enough protein?
Thank You.
Jeremy
By Steve on May 27, 2009
Jeremy:
In my opinion you are not eating too much protein. What makes you “feel like” you are consuming too much protein? Do you really “feel like” you are, and if so what are the symptoms that make you “feel” that way. Or is your mind telling you that you are because you are not used to eating that much protein?
By Steve on May 27, 2009
Jason:
When dieting or following a healthy eating plan, you can safely eat .8 grams of protein per pound of bodyweight, or 1.76 grams of protein per kilogram of bodyweight. Therefore at 176 lbs (80 kgs) you should be eating no more than 140.8 grams of protein each day.
When you are gaining weight you can up that to 176 grams of protein each day based on your desired bodyweight (1 gram of protein per pound of desired bodyweight or 2.2 grams of protein per kilogram of desired bodyweight).
By Steve on May 27, 2009
Amy:
95% of the time you should base your calorie and macronutrient requirements on your desired or goal bodyweight. Fake it ’til you make it.
When I started this site I never really made that clear. Only lately have I based my calculations strictly on desired or goal bodyweight.
Typically if you are just trying to get stronger, or if you are trying to tone up a bit while adding or keeping your muscle mass, you can use your current bodyweight. I only say this because getting stronger doesn’t really change your bodyweight, and if you are only trying to lose like 5 pounds through weight training you might also gain a couple pounds of muscle mass so the end result is still roughly the same bodyweight.
By Logan on May 27, 2009
Hi Im 17 years old. I lift chest/tricep mondays, back/bicep tuesday/legs wednesdays. Then I take a day break and repeat again. I also run 6-8 miles a day, swim 3 times a week, and bike 3 times a week. I just started lifting again getting ready for the season and noticed Ive been eating a lot of protein. I’m 6ft and weight a little over 150 pounds. I probably eat 160 or a little over grams of protein a day. (protein bar, protein soy shake, meat and rice for lunch, peanut butter toast, and some kind of chicken and salad for dinner. is that too much or am I ok? Im trying to just get toned in the gym so I do higher reps less weight.
By dee on Jun 3, 2009
Hi,
I am 6ft tall, weight 176lbs (80kg) and wish to lose alittle body weight, whilst toning up. I consume 140g of protein a day. Since weigh-training, I have managed to build bigger shoulders, arms and chest but have some problems getting rid of stomach area fat. About an inch, am i taking in too much protein? Also I eat very little carbs after 8PM, is this a good movie?
Thanks
By Kurt Fowler on Jun 9, 2009
A T-bone has slightly more monounsaturated fat than saturated fat. With fat trimmed to 1/8 inch, per 100 grams, 24 grams protein, 20 grams fat (8 grams saturated and 9 grams monounsaturated, less than 1 gram polyunsaturated), 54 grams water, zero carbs. USDA Nutrient Database. Also see Gary Taubes’ “Good Calories, Bad Calories” for an extensive look at the “science” and politics that demonized fat and fattened us with high-carbohydrate diets.
By Steve on Jun 11, 2009
Kurt: Thanks for the info. I have recently decided to stop eating red meat, but I know more other Project Swolers do eat it. I have just read so many reports in the last 10 years talking about how bad red meat (and to a lesser extent, pork) are for you. Red meat contributes to heart disease, high cholesterol, high blood pressure, cardiovascular disease, and it has been linked to an increased risk of cancer.
I still eat fish, chicken, eggs, and will continue to eat a small amount of red meat if someone else is buying. Certainly though, eating red meat is better for you than a diabetes-promoting high-carbohydrate diet.
By Steve on Jun 11, 2009
dee: 140 g a day seems good but you could reduce it by 10 or 20 grams if you are trying to diet. Avoiding carbs after 8pm is key. Keep up the good work.
By Jeremy on Jun 29, 2009
Im about 155 lbs.19 yrs old 6 ft tall and toned but want mass ive tried to gain mass but just cant i just keep getting more toned what should i do?
By Steve on Jun 29, 2009
Jeremy: you need to eat more. That’s the answer. If you can’t accept it, you won’t gain mass. Try the Good Morning Protein Shake Recipe, or just sit around drinking whole milk and eating peanut butter all day. If you eat enough and lift heavy, you CAN gain mass.
By oldput970 on Jun 30, 2009
I was hit by a truck while jogging in ‘89 and due to complications in surgery and (I believe)lack of exercise I developed lung complications and was on 100% oxygen for several years. I am totally off oxygen(and the 100 grams of steroids a day), live at 8,000+ elevation, and have been exercising 5 times a week for the last month at a gym. The problem, I gained 140lbs and weigh 290, I’m female. I feel great exercising, have noticeable improvements , a 20 lb weight loss and can walk without a cane now. I’m 5′11, I’ve started the hard part, now what do I eat?
By Steve on Jul 2, 2009
oldput970, congratulations on your miraculous recovery. You just need to eat a normal healthy diet full of vegetables, fruits, lean meats, whole grains, and lots of water. Avoid sugar, white bread, pasta, red meat, and other sources of saturated and trans fats. You could start by setting a goal weight of 200 lbs, which means you will be eating 2400 calories a day at most. Once weight loss slows down, you will want to decrease that number to keep the fat coming off. Try to eat 6 smalls meals or snacks each day. Good luck!