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How Much Protein You Really Need Per Day

Posted: 11 Jun, 2021

Have you ever noticed that there is a LOT of different information on the web about how much protein you should be eating? Many of us find this pretty confusing. 

Truth is, there is no ‘golden number’ that applies to everybody. The amount of protein you need per day depends on your personal goals, body size, activity levels… you get the idea.

We wanted to bring some clarity to this otherwise foggy topic. In this blog, we will tell you how much protein you should be eating per day depending on your personal goals and weight.

How Much Protein You Need To Gain Muscle

Since protein is the number one building block of our muscles, it’s very important to be getting enough of it every day, especially if you’re looking to build muscle mass. 

You should aim for 1.5 grams of protein per pound of body weight. (3.4g protein per KG of body weight.)

So, for example, if you weigh 150lbs, you should aim to eat around 225g of protein per day. 

You should also aim to eat in a calorie surplus (meaning more calories than your body naturally burns). This will help you to gain muscle size more quickly and easily. 

BUT, you do - of course - need to be doing lots of weight training alongside this diet. Otherwise, you’ll gain fat rather than muscle. 

How Much Protein You Need To Maintain Muscle and Body Weight

This is for those who want to eat a healthy, balanced diet with the right nutrition, but maintain their current healthy muscle size and body weight. 

You should aim for 0.75 grams of protein per pound of body weight. (1.7g per KG of body weight.)

So if you weigh 150lbs, you should be eating roughly 112.5g of protein per day. 

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