How do you know how much protein is enough protein?
Last Updated: September 6, 2024
There has been sources of material (books, articles, and video) that have perpetuated the myth that one (1) gram of protein per pound of bodyweight is required to build muscle, and sometimes that is stated as the minimum. This has been categorically determined to be false due to numerous studies, as well as anecdotal information provided by personal trainers, bodybuilders, and dietitians. The consensus of the subject is that no more than 0.82 grams of protein per pound of bodyweight is required to build muscle. A number of other studies also failed to demonstrate the evidence of benefits to anything above 1.6 grams per kilogram of bodyweight per day, which equates to 0.727 grams per pound-bodyweight, under my previously mentioned 0.82 grams. For a simplicity, the 0.82 grams was set as the peak number to see changes, and that any consumption of protein above that number equates to wasted protein1.
That being said, if you enjoy consuming more protein than that number specified, or if you prefer multiplying by 1 gram rather than 0.82 grams, I wouldn't criticize you. It's even been claimed, anecdotally, that the carnivore diet does have some health benefits. But the same could be said of a vegan or vegetarian diet, which has a lower than normal protein consumption on a daily basis. What it comes down to is, if you're tracking your macronutrients (specifically protein, in this case), using a value around that 0.82 grams mark isn't bad. Some use 0.8 grams, and as I mentioned, some may use 1 gram, as it's easier. For reference, I want to 'bulk' to 240 lbs. from 233.5 lbs, so I could either consume 240 grams of protein (1g/lbs) or 192 grams of protein (0.8g/lbs). But, as you see, that .2 gram difference is a difference of 58 grams of protein, equating to approximately 232 kilocalories (58 * 4, the 4 being the approximate kCal per gram for protein). I'll likely stick with the lesser value, as it will make my meals less heavy than they otherwise would be.
As an update, I want to reiterate that this is specifically based around building muscle. There is a similar metric for the required protein to function normally, which I've read is 0.8 grams of protein per kilogram, as written by Harvard Medical School2.
Written by: Techramancer