How much protein do you actually need?

Protein has had a big glow-up. Which is great! But it also means a lot of confusing numbers floating around, and a lot of women feeling like they’re failing if they don’t hit some huge target every day.

Here’s what the research actually says, minus the panic.

The number

The biggest review on this, a 2018 meta-analysis of 49 trials and 1,863 people, found that adding protein while strength training led to small extra gains in strength and muscle. [1]

The benefit leveled off at a total daily intake of about 1.6 grams of protein per kilogram of body weight. That’s roughly 0.7 grams per pound, or about 110 grams a day for someone who weighs 150 pounds. The researchers’ range around that number went up to about 2.2 g/kg (1 gram per pound), so some people may do better with a little more.

Important: that’s an average across studies, not a rule you’re breaking if you land under it on a Tuesday. It’s a helpful ballpark, not a pass/fail test.

How to get there without tracking everything

I’m not going to tell you to weigh your chicken. Here’s what actually works for real life:

• Build every meal around a protein. Eggs, Greek yogurt, chicken, fish, beef, tofu, beans, cottage cheese. Pick one, then add the rest of your plate.
• Make snacks pull their weight. String cheese, a protein shake, jerky, edamame.
• Don’t forget carbs. They fuel your training. Protein builds; carbs help you show up and work hard enough to build.

Food is fuel, not a test. Eat enough to train well and recover, and let consistency do the rest.

If you have kidney disease or another medical condition, check with your healthcare provider before increasing your protein.

Sources

1. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–384. doi.org/10.1136/bjsports-2017-097608