How Much Protein Do You Really Need?

In the health and fitness space, protein gets a lot of attention, but are you sure you're eating the right amount for your goals?

Every influencer seems to harp on the importance of protein constantly.

There now seems to be a "protein" version of every food.

Yes, it’s important for muscle growth and recovery.

But there’s a good chance you don’t need to be eating as much protein as you are, especially if you are a lifter.

Your Protein Needs Depend On Your Goals

Here’s what I commonly see:

Most lifters eat more protein than they need.

Most non-lifters eat less protein than they need.

How much protein you need depends mainly on whether you are trying to lose weight, maintain weight, or gain weight.

Many lifters think more protein always equals more muscle, but in reality, too much protein can have negative effects, especially on a bulk.

It's harder to digest and can leave you feeling sluggish.

Most importantly, it reduces how many carbs you can eat, which are the real fuel for performance and growth.

You need less protein when at maintenance or bulking than you do when cutting.

For some reason, most people seem to think bulking is when protein intake should be highest.

It’s actually the opposite.

When you are in a caloric surplus, your body is much less likely to break down muscle tissue for energy, so you don’t need as much protein.

The surplus essentially guarantees your body won’t eat up your hard-earned muscle mass.

When in a caloric deficit, your body will start breaking down muscle tissue if it needs to.

There are two things that (mostly) prevent this while in a deficit:

1. Lifting weights
2. Keeping protein intake high

So, How Much Do You Really Need?

Cutting (Fat Loss Phase)

When you're cutting, the goal is to lose fat while preserving as much muscle as possible.

Protein is muscle-sparing and more satiating.

It keeps you feeling fuller for longer, which can help with adherence to your diet.

• My Recommended Range: 1.0-1.25 grams of protein per pound of body weight per day.

I always recommend starting at 1g/lb of body weight and adjusting from there.

As you get deeper into a cut, it’s perfectly ok to increase protein intake.

Maintaining (Maintenance Phase)

The goal of a maintenance phase is to keep your body weight within a 1-2% range.

Protein needs are slightly lower than when in a deficit, but a certain level is still necessary for muscle recovery and overall health.

• My Recommended Range: 0.8 to 1.0 grams of protein per pound of body weight per day.

At maintenance, your body is much less likely to break down muscle tissue for energy, so slightly less protein is sufficient to maintain muscle.

Bulking (Muscle Gain Phase)

During a bulk, you're aiming to build muscle, which requires a calorie surplus.

Protein is still key, but since you're in a calorie surplus, your body is very unlikely to break down muscle, so protein needs are lower

• Recommendation: 0.7 to 1.0 grams of protein per pound of body weight per day.

I strongly recommend not going over 1g/lb on a bulk.

This will allow you to keep your carb intake as high as you can.

You will feel and perform much better if you do.

Not sure how much you’re eating?

Start tracking!