How Much Protein Do You Actually Need? A Simple Guide for Lifters
"How much protein should I eat?" is the question we hear most at the counter. The answer is simpler than the internet makes it look. Here's how to work out your number in 30 seconds.
Step 1: Find your daily target
For people who train regularly, the International Society of Sports Nutrition recommends 1.4 to 2.0 grams of protein per kilogram of body weight per day. In pounds, that's about 0.6 to 0.9 grams per pound.
| Body weight | Daily protein |
|---|---|
| 130 lb (59 kg) | 83 to 118 g |
| 160 lb (73 kg) | 102 to 146 g |
| 190 lb (86 kg) | 120 to 172 g |
| 220 lb (100 kg) | 140 to 200 g |
- Building muscle? Aim for the middle to top of your range.
- Losing fat? Stay near the top. Higher protein helps you keep muscle while eating less and keeps you fuller between meals.
- Just staying healthy and active? The lower end works well.
Step 2: Split it across your day
Your body uses protein best when it's spread out. Aim for 20 to 40 grams per meal, every 3 to 4 hours. For example, a 160 lb lifter aiming for 130 g could have:
- Breakfast: eggs and Greek yogurt (30 g)
- Lunch: chicken wrap (35 g)
- After the gym: protein shake (25 g)
- Dinner: salmon, rice and veggies (40 g)
Step 3: Fill the gaps
Food first, but a shake or bar makes hitting your number much easier on busy days.
- Whey protein (all-rounder): mixes easily, great value. ON Gold Standard Whey or Basic Whey.
- Whey isolate (leaner, lighter on the stomach): lower in carbs, fat and lactose. ABE ISO Whey.
- Clear protein (tastes like juice): perfect if you don't like milky shakes. AN Clear Protein.
- Vegan protein: plant-based, dairy-free. RAW Vegan Pro.
- Dairy-free beef isolate: MuscleMeds Carnivor.
- Grab-and-go snacks: Built Puff Bars, Quest Peanut Butter Cups and Sinfit Protein Chips.
Quick FAQ
Is too much protein bad for you? For healthy people, intakes in these ranges are considered safe. If you have kidney disease, talk to your doctor first.
Do I need a shake right after my workout? It's convenient, but your total protein for the day matters most.
Can protein help with weight loss? It can help you feel full and keep muscle while you diet, but your overall calories still matter.
Pick up your protein today
Browse All Protein. Get free local delivery in Sudbury on orders over $75, or pick up at MOTIV, 1755 Lasalle Blvd. Pair it with creatine for even better results.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian if you have a health condition. Always follow the product label.
