How Much Protein Should I Eat?

Medical sources recommend certain levels of protein in the diet while bodybuilders and other athletes report that those standardized levels of protein are nowhere near what they need to meet their goals. What’s going on? What is the right amount of protein?

According to Dave Mulvain, M.S. Nutrition, the answer is still unknown although there are ways to figure it out yourself. Studies on protein requirements were first started in the early 1940s by Dr. Rose who was hired by the military to determine how much protein to put in the rations for the soldiers.”

Minimium Amount Of Protein Required

“They determined that 1.2 grams per kilogram of body weight was the minimum amount needed for 97% of the population,” Mulvain said. “The problem with that was that it left out the 3% of the population who would have normally needed more.”

The recommended 1.2 grams per kilogram of body weight still remains to this day. One good way to determine how much this is for you is to divide your body weight in pounds by two. The number you get is equal to the number of grams of protein you need for the day. Every ounce of protein from beef, chicken, turkey, kangaroo, pork and other wild animals is equal to about 7 grams. If you need 70 grams protein per day, you would need about 280 grams from these sources.

However, milk and dairy products also count as a good source of protein. A glass of milk is generally about 8 grams and an ounce of cheese is about 6 or 7 grams. An egg is 6 to 8 grams protein depending on the size of the egg.

“There are very few studies on the maximum amount of protein needed. A few studies suggest that the more protein in the diet, the better the bone density.”

Do Bodybuilders Need Differerent Amounts? 

Bodybuilders would tend to agree that not only are their bones denser, but also their muscle size increases to its maximum with much higher levels of protein in the diet. Some bodybuilders routinely consume close to 250 grams protein per day while others take in 300 grams protein per day.

“The Paleolithic diet, that is the diet of our ancestors, was high in protein. It was estimated that they ate up to 55% of their calories as protein,” Mulvain said. “If 15% of your diet is protein, that level is too low. What I’ve seen working with patients over the last 30 years here in Illinois is that a range of 20 to 45% of the diet from protein works. Bodybuilders would tend to be at the upper part of that range.”

The way to calculate the percentage of protein in your diet is to first calculate the total calories you consume in a day. Let’s assume that number is 2000 calories, which would be common for a bodybuilding female. Multiply total calories, 2000, by 20% and you’ll get 400 calories. Divide the calorie level by 4 and you’ll have the amount of protein you need for the day, or 100 grams.

Next multiply the total calories by 45% and you’ll get 900 calories. Divide that by 4 and you have 250 grams protein per day. Thus, your range is 100 to 250 grams protein per day.

Keeping Track Of Your Intake

When using this information, you’ll want to track how you feel at different protein levels. Keep a record of what happens in your workouts and how fast you recover from them at 100 grams, and at 25 gram intervals up to 250. This way you’ll customize your own protein needs.

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