How Much Protein Do I Need?

October 14, 2020 2 min read

Few nutrients are as important as protein. If you don't get enough protein, your body and health can greatly suffer, and it can take you a long time to recover after going to the gym.

how much protein do I need

However, there are so many different opinions on how much protein you need a day. Many official nutrition organizations recommend 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to around 56 grams for the average man and 40 grams for the average woman. This may keep you from being deficient in protein, but research shows that it takes far more protein to ensure optimal health and body composition.

The amount of protein you need depends on many factors. You must look at your activity level, age, muscle mass, body goals, and current state of health when evaluating how much protein you need.

For losing weight, your metabolism can be boosted by eating a sufficient amount of protein. Not only does eating more protein keep you full longer, but a high amount of protein also helps you build muscle. Muscle burns more calories than fat, so you will end up burning more calories around the clock. Studies show that around 150 grams of protein per day is optimal for weight loss.

Athletes are different because the amount of protein is based on weight rather than daily caloric intake. Athletes eat a lot of food, but the recommended amount of protein for an athlete to consume is 1 gram of protein per pound of body weight or 2.2 grams protein per kilogram of body weight.


Getting the right amount of protein ensures that you will have enough nutrients to repair and rebuild your muscles while also keeping yourself full throughout the day. Protein snacks, such as beef jerky, can help you get enough protein because they are lightweight, portable, and easy to stash in your gym bag, purse, or backpack. Jawbox Jerky is made from lean grass-fed and finished beef or chicken, and it is made in small, controlled batches with no artificial additives or preservatives so that you can fuel your body with the best.

Martin Kier
Martin Kier

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