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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 kilogram of bodyweight. Since a kilogram is roughly equal to 2.2 pounds, that translates into .36 grams of protein per pound 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.
I firmly believe that this recommendation is grossly inadequate. In fact I wouldn’t recommend any less than .8 grams of protein per pound (rather than per kilogram) of body weight, for people looking to maintain a healthy body composition, and I wouldn’t recommend any less than 1 gram of protein per pound of body weight for people looking to gain muscle.
Males who participate in regular vigorous exercise typically will eat from 1 to 1.5 gram of protein per pound of body weight. 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?
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Need Pure Whey Protein Powder?
If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.Click here to order or learn more about Optimum Nutrition.
Need Amino Acids?
Glutamine and other amino acids are often more powerful than regular protein powder. Use Xtend Amino Acids to jump start your body in the morning, help provide energy during a workout, and stay anabolic while you sleep.Click here to order or learn more about Xtend Amino Acids.
Need Nitric Oxide?
By increasing your blood content of Nitric Oxide, N.O. supplements enhance your pumps and provide additional energy for prolonged strength endurance. I find myself getting an extra 2-3 reps on every set when I’m using an N.O. supplement. Use N.O. Xplode to take your strength training to the next level.Click here to order or learn more about N.O. Xplode.
Need Creatine?
Kre-Alkalyn has a higher absorption so it doesn’t require front loading and reportedly causes less creatine bloating and stomach problems. Kre-Alkalyn offers you a creatine supplement that is 100% stable, will not break down into creatinine, and will absorb efficiently into the bloodstream. Each gram of Kre-Alkalyn is equivalent to 10 grams of creatine powder.Click here to order or learn more about Kre-Alkalyn creatine.
About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. 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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I had a baby 4 months ago. Pre baby I was 145pounds, I am about 5’7. Before baby I ran 3-5 miles four times a week and weights about twice a week. I ate healthy but ate good size portions and cheated alot. I maintained a size six pre baby. I am trying to lose the last 18 pounds of my baby weight but have come to a stand still at 163. The baby does not sleep thru the night, gets up alot, every two hours so engery for workouts are hard. I at least get to the gym three times a week. What would be most beneficial to me, workout and diet wise??? How much protein should I eat to get lean not bulky?? Should I do cardio or weights more???
Hey i have question. I’m 130 pounds, 14, and male, I woul
d like to gain at least 10 pounds over the next 5 months. I lift 4 times a day doing core lifts like squat, bench, snatch, clean… I just want to know how much protein I should consume a day
Disclaimer: since you are only 14 you should talk to your parents and your doctor about adding protein to your diet. That being said, in my opinion you should eat between 130-150 grams of protein each day.
Hey Steve,
I’m 6’2″ 176 pounds and 26 years old. I am trying to gain muscle mass, but am not in a rush. I recently bought some protein powder, that has 25g of protein per scoop. I used about 2 scoops so 50g of protein and made a shake out of it and drank the whole thing at once (I had very little protein today prior).
My question is, am I at risk for increasing the acid levels of my blood by taking 50g at once?
I plan on working out about 3-4 times a week (one time a week on chest and arms and abs), once or twice on legs and abs, a day devoted to abs and cardio. For my abs I have been using a cheap ab wheel and have been sure to be cautious with it (I can only do a partial knee rollout without straining my lower back)
Hey Steve, firstly, great website. I’ve seen some ‘experts’ giving out such terrible advice but everything I’ve read here I think is good advice.
Im 37 year old, 5’7. I’ve spent the last 5 months on a food and exercise program where I lost 35 pounds and am now at my goal weight of 140 (BMI 22). I’ve been going to the gym for about 4 months, 3-4 times a week, 50/50 cardio and weights. Now I would like to focus on building some muscle. I have just started taking whey protein shakes (1 in the morning, 1 before bed and 1 after workouts), and I try to only eat good calories. I also ride a bicycle to work 2-3 times per week which is about 90 mins per day so this burns alot of calories also. From what I’ve read I should be consuming 3,000+ calories per day for me to build muscle. I’m wondering what will happen if I continue to consume 150g of protein daily but have a net negative calorie count (I eat less calories than I burn)? Will I build muscle, lose weight, or both? Thanks dude, once again, great site.
You will most likely lose fat, and depending on how much your calorie intake swings day-to-day, you might build some muscle. For instance if you eat fewer calories than you burn for two days and train really hard for those two days, then you will burn fat on those days; then if you spend two days completely resting and eating more calories than you burn, you have a strong chance of building some muscle on those days. Then you would repeat.
I’ve never experimented with those kind of caloric mini-cycles, but I know some people have seen results using a diet strategy like that. You are more likely to lose fat faster or gain muscle faster, if you focus solely on either one of those goals for several months in a row.
Hey Steve, I’m a 5’8″ guy, and I weigh 280. I’ve been on a balanced low calorie diet of about 2000 calories and go to the gym 4-5 times a week and do all cardio for 45 minutes. I am trying to go down to about 230, but after a month, I have not lost weight. According to this I should eat about 230 g of protein a day, but I am afraid that would hurt my kidney and liver. Also, how is it possible to get that much protein while keeping caloric intake to a level where I can lose weight?
You may be losing fat weight and gaining muscle weight. Or, you cannot count. At 2000 calories a day and the gym 4-5 times a week, you should be losing weight. I would recommend you really ensure that you are counting all your calories. I really cannot think of any other reason why you would not be losing weight. In general, with what you describe, I would think you should be dropping 1-2 pounds per week, at least in the beginning. Do another month, and watch those calories, ALL OF THEM.
Steve,
I’m a 5’7, between 130-135 lbs, girl and I’ve been trying to get rid of fat for almost a year now. I have shin splints right now so I can’t run or bike or anything but lift weights while sitting and do core exercises… unless you can think of anything that I could do for cardio that wouldn’t require me to use my legs. Calorie wise, I don’t pay too close attention lately, I guess I’m somewhere around 1500 calories a day. I have protein powder that I drink in milk (that has 25 g of protein per scoop).How much protein should I eat to lose this belly fat and slim down? How many calories? What exercises until my shin splints heal? Thanks!
I am just about to publish 3 articles about this topic. Check out the first one here: What are Shin Splints?
Make sure you have the right kind of shoes, I thought I had shin splints for a long time then found out I had bought the wrong kind of shoes for the angle of my feet. A week in new shoes and the “shin splints” were gone.
I have been advised to try the Vibram Five Fingers to help alleviate shin splints. They are also great for leg training workouts. A pair will run you about $80. I’ll have to see if I can find an affiliate offer for those bad boys.
Hey Steve, I am 16 years old, male, 5’6″ and about 170 pounds and a football player I work out 3 times a week with my team…it always seems as though as if I am wasting my workout because I have been 170 for a while now…how much protein should I take in a day and after workouts to increase my results from workouts.
You should look into a post workout drink specially formulated for recovery. Give Biotest Surge Recovery a try. If you want to gain weight, add calories to your diet.
i have a nine year old son who weights 67 lbs. he plays football,baseball and soccer all year long. he needs to gain about 8 lbs before july/august. is it ok to give him protein shakes twica a day. each serving it about 18 to 20 grams of protein
Nine years old is a little young to be drinking protein shakes twice a day. I’d try to have him eat more calorie dense food like natural peanut butter and 2% or whole milk. Check with his doctor before making any drastic dietary changes.
Im a 22 year old female, and Im 5’5 and 85 lbs. Ive been trying to gain some weight for years and nothing seems to work. I try to eat at least a small meal every hour and drink a whey protein supplement.. Any other pointers?
Use higher calorie food. Instead of eating a small meal every hour, eat a big meal every 2 or 3 hours. Cut back on your cardio if you do it for an hour a day every day. When trying to gain weight, keep cardio to a minimum. Eat a high protein + healthy fat meal an hour before bed. Make sure you eat breakfast.
Hi there
Im about 5ft 10 and weight about 140 pounds, im 18. Im fairly skinny, first of all i want to know how much protien fat ans so on to take a day, currently do around 130g of protein around 2000 calories and around 40g of fat per day. I work out 4 times a week each day something different. Shoulder/ legs. Chest/tricepts. Bicepts back. I dont really seem to be gaining that much muscle im just wondering if its becuase i only eat like 3 meals. I dont really have time to be eating like 8 smaller meals a day as i work 9-5 week days.
Any help would be great.
Thanks
You probably just need to eat more calorie dense food. Besides that, if you don’t keep a nutrition log you don’t really know how many calories you eat every day. Try adding to your diet: peanut butter, flax oil, and protein shakes made with 1% or 2% milk, or whole milk if you really struggle to gain weight. Eat bigger meals three times a day if you can’t eat more often. If possible toss down snacks or protein shakes between meals.
About getting a six pac, how much training do i need to be doing i hear that one of the most important things about building muscle is the resting time, does this apply the same with abs? I currently do 2 different exersises on my abs each work out means 8 different ones a week. 4 days a week. Is this not enough or too much. I do keep a log of my food, with an app on the iphone. I take around 2000 calories max a day, i will try and increase this but i currently take 2 protien shakes a day.
Is there something else i should take before a workout or does this seem okay, Will it just take time?
Thanks again
It will just take time. Remember though, if you want thick abs you need to be adding weight to your abs training such that you fail after 5-12 reps. If you need to be leaner to see your abs then it’s all about dieting. You might need to decrease carbs or something.
hi, i’m 13 years old, female i’m about 5 ft. and weights 80 lbs..i am thin. I want to know how much protein will i eat a day because i want to gain weight and to be sexy. i also want to know what food will i eat to be more fat..
ahm.. any help would be great .!
Thanks.
hi, i’m 13 years old, female i’m about 5 ft. and weights 80 lbs..i am thin. I want to know how much protein will i eat a day because i want to gain weight and to be sexy. i also want to know what food will i eat to be more fat..
ahm.
Thanks.
Just eat lean meat, fruits and veggies, complex carbs, and healthy fats. At 5 ft and 80 lbs you are not really underweight. Just workout a little and eat lots of healthy food. Maybe 100 grams of protein a day at the most.
For building muscle, some experts go as high as 2.5-3 g/lb.My personal opinion is that 1.3-1.5 g/lb is optimal
F&P recently posted..Should I Do Cardio
Hey Steve,
Great site you have here! I will definitely start following you on Twitter and FB.
So, here’s the deal – I am 32 years old, 5’8 and weigh about 173 lbs. I have been, for the past 5 weeks, working out 4-5 times a week and have been eating healthy and in moderation. My workouts consist of 45 minutes of cardio followed by some weights and have lost about 5 pounds so far.
My question is more about my diet and I’m wondering if I should be eating more or less as my goal is to loss about another 10 more pounds before I start thinking about building muscle.
My Diet
1 HB egg for breakfast & a cup of coffee
6 turkey meatballs for lunch (167 cals total)
1 HB egg for a snack at 3:00pm
Piece of string cheese or piece of fruit around 5 before hitting the gym
Chicken or fish with veggies for dinner
Now, the only thing that changes is my pre-gym meal and my dinner, but everything else has been consistent for the past five weeks and I just feel like I should have lost more weight. Is it possible that I’m eating too many eggs throughout the week? Maybe I should lose the yolk?
Thanks in advance for your advice!
-Steve
Hey, I’m a 32 year-old female. I have a physically demanding job, alternate between light weights and cardio 6 days a week and eat 1200 calories a day (whole grains, yogurt, oatmeal) The more I exercise the fatter I get. What gives?
You might be eating too few calories and your metabolism has slowed way down. Honestly I can say what the problem is with really grilling you on your eat habits, workout routine, and lifestyle. That’s why people spend $120 a session to hire personal trainers.
so what if you are trying to build muscle and loose weight at the same time ? Should one avoid protien powders? My friend who used to body build put me one a high protien low fat diet will that help me reach my goal?
Don’t avoid protein powders. Follow your friend’s diet for now and if it doesn’t work, come back here to look for more answers. I should have my Project Shred diet plan up before summer.
Hey steve, im turning 16 in two days and i want to gain weight and muscle mass. I weigh 130 lbs and im 5’10″. i work out every day doing around 200 pushups and i do about 5 sets of 10 reps of 110 lbs benching. Im planning on getting some protein powder in acouple days. Do you know how much i should take? If so what should i take it with?
Also im not seeing much muscle growth in my arms anymore. Do you know how i could gain more muscle in my arms?
Use 1-2 shakes a day. Mix the protein with 1% or 2% milk to gain weight. For bigger arms, hit Triceps really hard for 2 months with compound exercises like close grip bench and dips. Stop doing 200 pushups though, as that it probably hurting your muscle gains. Too much endurance work.
Hello, I’m a 22 year old Male… 6’5″, 191 pounds with 16% body fat. My goal is to gain muscle mass, and I just started 10% cardio/ 90% weights 3x per week, and increased my calorie intake to 2000-2500 per day, with 80-120g of protein on average. I’ve seen a little growth but nothing huge. Just wondering if this sounds about right to you, and if you have any suggestions.. Thank you!!
If you want to gain mass, lift heavier weights 4 times a week. Increase calories to 2700+ if you need to. Forget about cardio. Up your protein to 175 grams a day. Stick with it for 3 months then report back to me. Consider trying the Werewolf Training muscle gain routine.
I have tried many weight loss, fat burner, muscle building pill products in the market for the past 8 years and the Dr Max Powers BURN got to be the best one out there for men. I’ve tried Hydroxycut, Dexatrim and various others you can find at a GNC. The Dr Max Powers Burn has got to be best and fastest way to lower body fat percentage and develop toned muscles.
Of course, a good food plan and regular exercise or an active lifestyle are necessary, but when I tried this lifestyle with other products, it did not deliver the results I wanted.
I have muscles and less than 18% body fat percentage. So yes! I highly recommend the Dr Max Powers Burn and it will work if you stay committed to your exercise and diet plans and follow its instructions.
I was surprised that there weren’t any links submitted along with this comment, as it sounds terribly like spam. I prefer Biotest Hot Rox Extreme (HRX) or Lipo 6 Black by Nutrex. No experience with Dr. Max Powers Burn.
Hey Steve, Im a 25 yr old female I weigh 130 pounds and Im 5’7. Ive never really worked out in my life so Im new to this. But I have been going to the gym at least 5 days a week for the past month and a half. I feel great I enjoy working out but Im scard I might not be doing things right to get the results I want. I want to tone and lift my butt and thighs. And my stomach also. And also gain some muscle.I have a small frame but im def curvy. I need to lose a little weight in my mid section not much. And some weight on my thighs and butt. Ive been doing some strengh training and cardo. Please tell me if im doing this properly or wasting my time. I do cardio every time i go to the gym for at least 30 min on an elliptical. And legs every other day. And abs and arms every other day. Also would it benifit me to drink ovaltine post workout? Im lactos intolerant so I use water. Thanks.
I think you are on the right track, but remember it takes upwards of 3 months to really see results from a workout routine. Keep in mind that diet is responsible for 75% of your progress. You should follow a workout routine like Fat Loss for Women here at Project Swole. People have great results from both Swole Fat Loss routines. Pick up the intensity by switching from endurance cardio to high intensity intervals. Are you squatting, lunging, and deadlifting? If not, you should be. Ovaltine is probably OK post-workout. I just want to reiterate that diet is 75% of the game. If you are ‘cheating’ at all, you are wasting your time. Do not eat within 2-3 hours of bed time. Consider trying Intermittent Fasting.
Hey Steve,
I’m vegan & cannot imagine how I’d get the protein I need in my diet. There are vegan protein powders out there but they only pack about 15 grams of protein. I’m also trying to lose about 40 lbs and trying to keep my calories at 1295/day. I’m working out 5 times a week -cardio all 5 days & circuit training 2-3 days/wk. I do allow for more calories on days that I workout. Any suggestions on how to get that many grams of vegan protein (154 g) in my diet w/o consuming too many calories?
First of all, since you are trying to lose weight, drop your daily protein intake down to 100 grams a day. Does that make it any easier? Consider adding nuts, grains, beans, legumes, tofu, and tempeh into your diet.
Just wondering how much protein I need in a day. I’m 22, 209 IBS, give me a email with the awnser..thanks
Sincerly
Glen
5000 grams. But seriously, read the article to get your answer please.
HI!
I’m 5’5, 20 years old, and weigh 111 lbs. I was just wondering if it is safe for me to take a metabolism booster (thermogenic) so I can loose my last couple of pounds. Also, how much weight does one loose if you take something like Panthera Pharma Diamond Fire X7 pills or some other metabolism booster?
Pills don’t make you lose weight, you have to help them along with diet and exercise. I prefer to use a thermogenic like Biotest Hot Rox Extreme to curb my appetite, give me extra energy, and keep my ass awake at work. Using a thermogenic can make your fat loss efforts easier, but your ultimate progress depends 75% on your diet and 25% on your exercise.
Hey steve, I started a high protien low carb diet about 2 months ago and Ive lost about 30 lbs. Im 19 and I now weigh 283lbs and im 6ft tall, everyone keeps telling me im not dong it the safe way, even though i get between 1300-1500 calories a day and 145g-165g protien a day (I use amplify xl for a majority of my protien, usually 2 shakes, 2-3 snacks ex: banana, and a good sized low carb meal) I work out very hard on a daily basis usually 2 hours, 1 hour of cardio and a 1 hour of lifting. I drink plenty of water everyday and I use celsius as my pre-workout. So obviously I have been trying to cut weight fast but its not like im starving myself to do it, just working my butt off, I really dont think its unhealthy how im doing it, but does it sound like it is to you?
Even though I might change some aspects of your training, as long as you don’t care about preserving muscle mass, that diet and exercise plan should work. With such a low calorie intake, I’d say you risk losing some muscle mass, especially when exercising 2 hours a day, but isn’t that pretty much what they do on The Biggest Loser or the show Heavy? These people are losing 20 or 30 pounds in one week! 30 pounds in two months comes out to 15 lbs a month and nearly 4 pounds a week. Where you started at 313 lbs, I would definitely say those are not unhealthy numbers. If you are really concerned, you should talk to a doctor, or a licensed nutritionist. Otherwise, carry on! To quote Charlie Sheen, you are definitely “Winning!”
Well to give you a better idea of my body type im one of those big bulky guys u see at the gym that have very little muscle definition just has big shoulders, arms, legs, etc. I usually alternate my days between chest, shoulders, back. Then the next I would do triceps, biceps, legs. And I do abs on a daily basis. My cardio is usually something like playing a 5-5 basketball game ( which is non-stop movement,usually like and hour maybe more) So I’m tired of being just a big guy, I wanna be cut and have definition. I haven’t noticed any decrease in strength at all, in fact its been the opposite (my bench has improved almost 25lbs , I can almost get 320lbs up) so my question is should i increase my protein intake to try and keep my muscle mass, but attempt to keep my calories relatively the same to lose weight? (I’m all new to this just trying to figure it all out)
Thanks
You should focus on dieting to lose fat while attempting to keep all of your strength. If you do this you might lose some muscle mass, which can be good if you feel you are ‘too big’, and you will definitely lose some fat mass, but in keeping all of your strength you will end up with rock-hard, strong, dense, muscle tissue that will look awesome when you are ripped. Follow a routine like my fat loss for men workout and I think you can accomplish your goals.
Hey, I’m 22 years old , my height is 5″7 and I started working out/exercising 2 weeks ago at 130 pounds and since then I’ve lost 3 – 4 pounds whilst I’m actually trying to gain weight and achieve more muscle mass.
I have noticed subtle changes but I’m just a bit concerned as to why I’m losing weight quite rapidly rather than gaining. Would this be because I’m losing body fat quicker than I’m gaining muscle growth? I’m having 4 meals a day and with each meal I have 32g of protein, I do 3 full body workouts a week and I do cardio 2 days a week and have the weekend off to rest. I also have protein shakes as well whenever I can to make up missing protein in my meals.
Any help would be appreciated, cheers!
I am a 39 year old female, 5’11, 190 lbs. I want to loose pounds and firm up my muscle (not body building just fit and tight). I do spin class twice a week, circuit training, and strength training 4-5 times a week. I recently began supplementing my diet with 23g protein shake (for fear of burning muscle rather than fat) in a 200 calorie shake in addition to my normal diet. Is a 1200 calorie with 45 grams of protein too low? Not sure how many calories I should be eating on gym days and how much protien. Thanks for your help!
1200 calories is pretty low. You might be OK at that level for a couple weeks, but at some point you’ll need to bring it up to 1400 or so to maintain good health. We don’t want you bonking out during a workout. I’d like you to eat 120 grams of protein each day, the majority of carbs before your workout, and nothing 2 hours before you go to bed. Also consider reading up on Intermittent Fasting, which is a great diet strategy for most people.
Hello. Im male, 5’7″ and 39 years young. I stopped eating meat over a year ago and have lost 47 pounds. Im currently weigh 147. I do muay thai boxing about 3 hours a week and jiu jitsu 4-6 hours a week with an occasional 3 mile jog around 2 a week. My calorie intake is about 1200 a day….im stuck at 148, but i would like to increase my weight to 155. I drink 3 whey protein shakes a day to supplement my protein intake. i average about 89 grams of protein a day….would it be ok to have 4 or 5 protein shakes a day? My nutritional break down average is protein 28.62%, carbs 54.2%, and fats 17.36%
Thanks
im eatin150 gm of protien every 2 hours noyhing after 8 workout every day w/ lift everyday am i doing good ? weight206 try to get down 160-169 help
150 grams of protein every 2 hours? That doesn’t sound right. You might want to either look into Intermittent Fasting, or construct your meal system around 3 whole food meals plus 2 protein shakes. Consider ordering some Shakeology for your daily protein shake(s).
4 got i also do 30-80 min of cardio along with weights
Hey Steve,I’m 14 years old,5’9, 172 pounds and play sports, mostly football. i eat 2000-3000 calories a day and take 25 grams per serving of protein before and after workouts.I’m a person who has a medium amount of fat on my stomach. i usually get to the weight room 3 days a week. i want to know how more grams of protein i should take and any other ways to speed up my buildup of muscle. thx
Keep doing what you are doing. Add protein if you’re not already getting at least 150 grams a day. Switch to my Werewolf Muscle routine so that you are training with a higher frequency than just thrice a week.
hi steve, i need serious help, and you seem the like the person who can help me. Im a 32 year old man slimmish in appearance with small bones but have a pot belly. Im 14 stones and i am a diabetic and i want to take protein shakes to build my body. can you give me some advice please, thanks.
I want to help you mustafa, and I probably could, but I am not a licensed dietitian or nutritionist, so I really have no business laying out meal plans for diabetics. That being said, you can probably just add a protein shake once or twice a day to your diet. I really don’t know anything else about the way you eat or train, so this post is not really the place to get into it with you. Sorry.
Hi Steve,
Awesome site! I am a 28 year old female, 138 pounds. I workout 5 days a week. Weight training on my own 2 days a week and then 2 with my trainer and then a day of cardio (example spin class). I’ve only lost about 3 pounds since I started a month ago. I of however see alot more definition and my clothes fit better. At start I was 141.5 lbs and 32% body fat.
I did think that I’d lose more weight by now. I am currently eating between 1600 to 1800 cal a day. My trainer told me to consume 1 gram of protein per pound that I way. But after reading your article I’m thinking this may be wrong? Thx!
You only weigh 138, so a 3 pound loss in one month is OK, especially if you are following the advice of some run-of-the-mill personal trainer. If you want to lose more fat faster, try increasing the intensity and frequency of your cardio (try HIIT 2-3 times a week). Also increase the intensity of your weight training by using supersets, giant sets, circuits (HIRT), and by lifting heavier weights. 1800 calories is also a little high. I’d rather see you eating about 120 grams of protein a day and about 1500 calories, assuming your goal is to weigh around 125.
I am a 38 yr old woman. Was 288 lbs 2 months ago. Since the first of March, at 275, I’ve been on a liquid diet and lost 11 lbs. I feel like I’m not losing quick enough. I take in 7 protein shakes a day (150 cal.) and 2 small meals under 250 cal. Am I on the right track? All the drinking is driving me crazy with having to comsume a gallon and a half of water a day too. Any help would be great.
P.S.
What should be my caloric intake, protein intake in grams per day and do I have to workout in my hear rate zone to burn calories and fat?
I would rather see you eating 3 small meals (300-350 cals each) and 2 protein shakes (150 cals each), for a total of no more than 1300 calories. Drinking 7 protein shakes a day is not maintainable, nor is it very wise or healthy. For protein intake, I would like to see you around 120-150 grams a day, no more. A gallon of water is plenty. I suggest you not worry about your heart rate, except you don’t really want it to be too high for too long, as I wouldn’t want you to make yourself sick. Just workout as hard as you can in intervals. Try my Fat Loss Routine for Women, but substitute endurance cardio for HIIT cardio until/unless you can handle high intensity exercise.
You should really check out Shakeology (click on the link in my sidebar). It has made a huge difference in the weight loss plans for many overweight men and women. Read about P90X while you are at it. It’s a good routine for beginners to really shed some pounds.
Ok so I am fairly new to your website I found this topic which I am very interested in. I’m 5’1 and 185 and I’m trying to lose fat and gain muscle I am currently on a nutrition plan that consists in eating every 3 hours 6 times a day without salt.
For example:
Meal 1: egg whites + 1 carb
Meal 2: Proteins shake
Meal 3: chicken or fish w/ 2 cups of veg + 1 carb
Meal 4: protein bar
Meal 5: chicken, fish or turkey w/ 2 cups of veg
Meal 6: Protein shake
But I feel I might be consuming very little protein because I do not know what is my lean muscle mass. I think I’ve consumed under because I am confused because I have heard that eating too much protein (more than 30g per meal) that it is stored as fat. How do I make the best educated guess to calculate the exact amount of protein.
It looks to me like you’re getting plenty of protein. If your goal is to weigh 150 lbs, then there’s no need to eat more than 120-150 grams of protein a day. 30 grams in one meal is a good target. The myth you’ve heard about keeping protein intake under 30g in a meal is false. Different people process protein differently, and it really all comes down to total calories consumed rather than grams of protein consumed.
Hi I’m happy to hear from you b/c I had worried about over consuming protein, but now that you responded to me I feel much better. I plan to go all the way to 125 lbs. The only problem is that I do believe I had focused on grams of protein and not counted calories (which I do believe I am under consuming b/c eating this way without sugar or salt has made it difficult for calories to add up)
I’m glad you feel better. I believe you are on the right track.
hi im 29 yrs old and i weigh 210 lbs….im trying to lose weight and wanted to know how many grams of protein i should eat a day
Eat 1 gram of protein per pound of 80% of your goal body weight.
Hi Steve! im 24 yrs old, 140 ibs sometimes 135ibs, exercise everyday, i do use Isoflex protein in a shake after my work out, my diet is not that great and i do skip breakfast or lunch sometimes and eat one big meal a day, i was wondering if u had any tips for me as to how i should go about to gain 10 to 15 ibs? thanks very much for your time and effort. Bless!
I forgot to add that iam 5ft10 thx again!
Definitely start eating breakfast. Set a goal bodyweight, perhaps 160 lbs, and eat 1 pound of protein per pound of goal bodyweight each day. Make sure you use a properly formulated post workout shake within 20 minutes of finishing your workout.
Hey, Im 5ft 4 and weigh 57 kgs, I want to get down to 52kg. I want to know exactly what exercise and what I need to eat to get down to that weight. That is the weight I feel most comfortable at, Not skinny, not fat, just right for my body type
Any help would be awesome!
Try my fat loss for women routine. If you still can’t lose fat, cut down on your calories. Consider trying an Intermittent Fasting diet for a while.
Help! I’m a 6’5″ tall…42 yr old male (currently at 270 lbs). I’m trying to drop fat, but add muscle too. I’m looking to start working out about 3-4 times a week. I bought some Whey protein, but what do you recommend for my intake level per day? signed…”Gym-less for last 6 yrs”
Choose your goal bodyweight… perhaps 210 lbs, and eat 1 gram per pound of your goal bodyweight. Expect more fat loss than muscle gain.
My doctor says that I should be eating between 60 and 80 grams of protein per day. However, I am trying to loose weight so keep that in mind. But be careful about cutting out too much protein because it has serious heart effects if you do. For more information on heart health, I would check out the Harmony Heart Group website.
Hi, I’m a 15 year old girl. I do crew, working out 6 times a week. Lately I have been fighting wrist pain/ cramping. I’ve been told one of my biggest issues is overuse and lack of protein. How can I increase my protein take-in to help me heal, gain a little muscle, but not gain any more than 6 lbs? Please help
HI there,
I am 25 I weigh 132 I am doing doing bicep, tricep and shoulder excersise everyday 3 sets all the important moves.
would you please advise me if how much proten is nessesary for me each day
Thank you
You are going to have to read the article to figure it out, sorry.
I live in afghanisan where nobody knows about these things. I wouldn’t ask you if could figure it out. I read it in afew places that its supposed to be 0.8 to 1 gram of proten per pound. but I am not doing a full body workout I am only doing shoulders and arms with dumbells.
please let me know if you can
thanks anyways.
If you are looking to gain weight and are not using muscle-building supplements, you should consume 1 gram of protein per pound of bodyweight. If you are trying to lose weight you should consume .8 grams of protein per pound of bodyweight. I also have to say that I don’t approve of your arms and shoulders only workout. You should work every muscle in your body, even if you use only one exercise per week for those other muscle groups. Your shoulders and arms will grow better when you work your whole body.
Hey Steve, I currently am looking for the best advice to gain some normal weight possibly along with muscle weight. I currently weigh 145 lbs and am 6’2, I’m 20 years old. For the longest time I have been real thin, I have celiac disease (gluten free). I also have always had a high metabolism. The two combined make it nearly impossible to gain weight. Right now I’m drinking 2 protein shakes (50g per) a day, working out every other day. I’d say taking in around 150g of protein a day.Just wanted to know if its okay to take this much protein in if not doing extensive physical workouts. Right now I’m only using my perfect push up for a workout. I’m just trying to go maybe from 145 lbs to 170-180. Thanks for the help.
If you are only doing push ups for a workout, then you are wasting your time. Switch to a full body routine or use some kind of 2 or 3 day split. I’d suggest you get a gym membership and try my Werewolf Muscle Training routine for 3 months.
Hi Steve,
I’m 20 years old 5’11 and 155 lbs. I consider myself to be pretty fit, used to run 50+ mile weeks (still run a few times a week) and lift 3-4 times a week. My goal weight is to be 170 lbs. So my question is what would be a reasonable time frame for me to reach my desired weight, while consuming 1 gram of protein per bodyweight?
No reason you can’t gain 15 lbs in a year. Bulk with a purpose and you might add 10-12 lbs of muscle and 3-5 pounds of fat, but you’ll surely hit 170. Maintain 170 for a month or so, then use a fat loss routine to maintain your new muscle and drop those 5 lbs of fat.
Please! Help! I’m 16 years old, formerly weighed about 170.. lost 30 pounds in about 4 months (far to fast) and i would like to start bulking up.. i don’t wanna slap on fat and be 170 with alot of lard.. i’d like to get about 150 but solid, i lift 5days a week and do light cardio.. never any serious running.
I am currently consuming 2600 calories a day; 50%carbs, 25%Protein, and 25%Fats (thinking i can put on about a pound of muscle a week).. i only take one supplement and that’s whey protein isolate once a day after my workouts which generally either happen after lunch or right before dinner, that’s just the only time i can fit them in ;(
Meals in general: breakfast 590calories, 200calorie snack, 500 calorie lunch, 450calorie snack, 600 calorie dinner. plus my protein supplement daily and severable chewable vitamins (i can’t swallow)
I log everything i eat, carbs come almost all from oats(breakfast) rice(lunch&snack) and potatoes (snack&dinner)
Proteins consist of egg white’s (i do eat one yolk a day) chicken breast, nuts, and canned sardines (do i want them in olive oil or water??)
I have berries with my breakfast and about 45 minutes before bed and lots of broccoli with lunch and dinner
My other intakes are beans occasionally, canned herring occasionally, plus i have almonds and walnuts daily.
Advice is greatly Accepted!
I don’t know man, it sounds like you know how to eat. Keep doing that, but switch to my Werewolf Muscle Training routine for 3 months and see what happens.
Is it fine to go beyond the recommended protein intake if it fits the daily calorie maintenance?
Yes that would be fine.
I’m 16 years old, 6 ft, 130 lbs. I’m pretty underweight for my age. I just started working out everyday a couple of weeks ago and started drinking whey protein last week. How many scoops (25g) should I take everyday? I currently take 4 (One in the morning, one before and after workout, and one before bed). Is this healthy for me?
Hi. I am 26, female, 141lbs, 5’3. I am trying to loose fat and build a little muscle, tone and tighten. I have been working out at least 4 times a week. 30 min of cardio and 30 min of weights….really I do 2 min of cardio followed by about 15-30 reps of lunges, core workouts, arm weights, or leg excersise. Alternating after ever 2 min or cardio. I eat fairly healthy, at about 1500 calories a day but with little protein. I have been fluctuating up and dwn in weight, not truly loosing. I have also been using lipo 6 black for her…which doesnt seem to work as well as the original lipo 6 I used in the past. Question is: what should I eat before I workout (I workout as soon as I wake up)? Should I incorperate more protein in my diet? How much? Should I cut out the lipo 6 black and switch back to the original? What about my excersise routeint?
Hi,I am 36 yrs old at 5’3 I am 80 pounds..I was in a coma a few weeks and in the hospital for 2 1/2 months in Aug of last yr..I have lost all my muscle plus being under weight..I have tried and tried to gain..I am a vegan..But I have started eathing some dairy for now to try to gain..But the meat I will not eat..What can I do ??
Wow Michelle, that’s a tough one. I’m going to have to suggest that you talk to a licensed nutritionist to get specific dietary guidelines for your medical conditions. In the meantime I’d say you should try to increase your intake of 2% fat dairy, nuts, beans, fruits, vegetables, and whole grains. Can you eat fish? A nice salmon steak once or twice a week will give you important essential fatty acids and some protein. Try to eat more healthy carbs and healthy fats. Drink lots of water. Make sure you get 8 hours of sleep a night. Stay away from drugs and alcohol.
Oh yeh I also have kidney failure so I cant eat a lot of protein in a day ..