How much protein should I consume?

There is no "one size fits all" answer to this question; it will depend on what your goals are. However, here are some guidelines to help you figure it out:
  • To gain and/or maintain muscle, most studies suggest that 0.7–1 grams per pound of lean mass (1.6–2.2 grams per kg) are sufficient.
    • Lean mass is the calculation of your body weight, without fat. The simplest calculation is: total weight * ((100 - body fat percentage) / 100)
    • For ex: 210lbs * ((100 - 15%) / 100) = 178.5lbs
    • This means to build / maintain muscle, you should consume between: 178.5 * .7 = 124.95g and 178.5g of protein

  • The average dieter needs 0.4 - 0.5 grams of protein per pound of lean mass.
  • Note: you can get too much protein! According to the Harvard Medical School, 2 grams or more of protein per kilogram of body weight can be harmful.
  • Excessive consumption of protein can result in:
    • Cholesterol that results in a higher chance of heart disease.
    • Digestive system issues, including diarrhea and constipation.
    • Kidney problems, including kidney stones.
    • Risk of cancer.
    • Weight gain.