How much protein should I take

by FitnessGuru on May 27, 2008

Often people don’t know how much protein per day one should actually take to get the best out of the Protein intake. Unfortunately, there is no exact answer to this question. Usually there are a two completely different formulas that are commonly used to determine how much protein to consume per day.

Formula #1

To ensure that your body is in a positive muscle building state you should ingest at least .9 grams of protein per lean pound of body weight.
For example, a 200 lb. man with 12% body fat would require about 158 grams of protein daily. Here is how this value is being calculated.

200 X .12 = 24 lbs
200 – 24 = 176 lbs
176 X .9 = 158 grams

Formula #2

The latest studies conducted by the International Journal of Sports Nutrition say that people involved in strength-building fitness training would need 1.6 – 1.7 grams protein per kilogram (2.2 pounds) of bodyweight per day. That makes for about .7 grams per pound of bodyweight. Going back to our 200 lbs. man for the example, the following calculation would need to be made. Our 200 lb man (200 * .7) would need 140 grams of protein per day. As you can see this is slightly less than the first formula suggests. As a safe estimate we come to the conclusion that you should consume between .7 – .9 grams of protein per pound of body weight per day for optimum results. These numbers vary based on the amount of body fat you have. Women usually have higher body fat ration than men, so they should be on the lower end of the scale. Here are some examples for your review:

150 pounds = 105 – 135 grams of protein a day
160 pounds = 112 – 144 grams of protein a day
170 pounds = 119 – 153 grams of protein a day
180 pounds = 126 – 162 grams of protein a day
190 pounds = 133 – 171 grams of protein a day
200 pounds = 140 – 180 grams of protein a day
220 pounds = 154 – 198 grams of protein a day
240 pounds = 168 – 216 grams of protein a day
260 pounds = 182 – 234 grams of protein a day

Conclusion: You should spend enough time reviewing the results of the different calculations made on this page. Make sure you match up your exact body weight and get an idea of how much body fat you currently carry around. Once equipped with this data you can make an informed decision.

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