How Much Protein Should You Have?

Lesson 8 Module 2

There are a multitude of benefits to a moderate to high protein diet. Not only is protein essential for health, it also helps build muscle and keep you feeling full.

Optimal protein consumption depends on your activity levels and lifestyle. Here's 3 broad categories you can use to set your protein intake. Pick the one that best describes the type of activity you like to do.

  • ‚ÄčInactive = 0.8g/kg
  • Endurance Sport (ie running / cycling) = 1.2-1.7g/kg
  • Resistance Training (ie lifting weights / CrossFit) = 1.8-2.7g/kg

Use the calculator below to calculate the amount of protein you ideally need to consume. And remember, you don't have to rigidly stick to this number. Think about setting an upper and lower range to work in.

Note that if you are a vegan, your protein intake will probably need to be higher, due to the reduce bioavailability (amount of usable protein your body gets from what you eat) of vegan protein sources. In this case, multiple your protein target by 1.3. For example, 100g/day would be 130g/day.

It's also worth bearing in mind that if you have a lot of body fat to lose, your target may be unnecessarily high. In this case, use your target body weight for the calculations.

Here's the science behind these calculations, if you want to delve into the research.

Dietary protein for athletes: from requirements to optimum adaptation (Phillips & Van Loon, 2011) (PubMed Link)