How Much Protein Do I Need? A Simple Rule
If you lift, a good goal for most adults is about 0.7 to 1 gram of protein per pound of the weight you want to be. A 160-pound person might eat 110 to 160 grams a day. Split it over 3 or 4 meals. Ask your doctor if you have kidney problems. Goran at American Muscle & Fitness is a certified nutritionist if you want help.
Part 1
Easy math
| Goal weight | Protein per day |
|---|---|
| 120 pounds | 85 to 120 grams |
| 150 pounds | 105 to 150 grams |
| 180 pounds | 125 to 180 grams |
| 210 pounds | 145 to 210 grams |
Use the low end if you are new. Work up over a few weeks.
Part 2
Where to get it
- Chicken, turkey or lean beef: about 25 to 30 grams in a palm-size piece
- Eggs: about 6 grams each
- Greek yogurt: about 15 to 20 grams a cup
- Tuna: about 20 to 25 grams a can
- A protein shake: about 20 to 30 grams a scoop
Part 3
A sample day
Breakfast: three eggs and a cup of Greek yogurt. Lunch: a chicken wrap. Snack: a protein shake after the gym. Dinner: lean beef, rice and green beans. That is about 130 grams.
Part 4
Do I need a shake?
No. Food is best. A shake is just easy. It helps when you are busy or on the go. Look at the label for the grams per scoop.
Part 5
Grab it here
We have some protein snacks at the gym. During the renovation, stock is limited. Learn more on our amenities page. Want a plan? Goran is a certified nutritionist. Ask about personal training.
Keep reading
More Guides
- Is Cardio or Weights Better for Fat Loss?
- How Do I Meal Prep for the Gym?
- How Do Night Shift Workers Fit In a Workout?
- How Do I Start Strength Training After 60?
- How Should a Woman Start Lifting Weights?
- How Do I Prep for My First Bodybuilding Show in Ohio?
Ready to start? Join online, see our prices or book a free visit.
Questions
Common Questions
Is too much protein bad for you?
For healthy adults, a normal high-protein diet is fine. Ask your doctor if you have kidney problems.
- Drink water
- Eat plants too
- Spread it out
- Ask your doctor
Do women need less protein?
Use the same rule. Base it on the weight you want to be.
- Same math
- Helps you tone
- Helps you feel full
- Good for bones
When should I eat protein?
Spread it over the day. Have some within a few hours after you lift.
- 3 to 4 meals
- 20 to 40 grams each
- A shake is fine
- Do not stress the timing