Whether you’re trying to bulk up, lose weight or just maintain muscle mass, getting your protein intake right is critical. How much is right for you will depend on a number factors including your individual health and training goals. How much protein you need has a been topic of much discussion with issues often raised over the safety of high protein diets. This article will look to clear things up where protein is concerned and outline how much you need to help you achieve your goals. 

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What is protein?

Protein is essentially a macronutrient made up of amino acids. Specifically, 9 essential amino acids and 11 non-essential amino acids. Essential aminos are the most important for their effect on your body’s muscle protein synthesis – the process in which your body builds muscle and you can only get essential amino acids in the diet as the body cannot produce them. Not all protein sources are the same with some containing more essential amino acids than others. 

Proteins are used all over the body and not just for muscle. Your body is made up of 100s of different proteins and each one plays a key role in a number of cells functions. Regardless of your body composition or fitness goals, it’s essential you consume enough protein for health reasons.

How much protein do you need each day?

Due to the wide range of actions that proteins are responsible for, the RDA for protein is 0.8g/kg/d, which is the minimum you should look to get in. The optimal intake depends on your body composition, training goals and other calorie and macronutrient requirements. In athletic individuals training for a certain goal, optimal intakes can range from 1.2 – 2.5g/kg/d.1 For those dieting and aiming to lose weight, protein intakes may need to be on the upper end of that range as evidence shows keeping protein intake during an energy deficit will help preserve your lean muscle mass.2