How Much Protein Should You Be Using to See Results?

There are three macronutrients that get all of the attention whenever it comes to dietary recommendations and trendy diet plans: carbohydrates, fat, and protein. Each one is especially important for a well-balanced diet but what about if you have a specific goal set in mind such as muscle building or fat loss? How does that change how you consume your macros? More specifically, how does that change the amount of dietary protein that you eat? Let’s take a look at two of the most popular fitness goals and how much protein you should be consuming to see the best results.

Gaining Muscle Mass

Once consumed, protein breaks down into the building blocks of muscle tissue called amino acids. These compounds play a vital role in muscle recovery, maintenance, and supporting the growth of new muscle tissue. When your goal is to increase the size and mass of your muscle, protein is going to demand a higher place on your dietary list.

The standard rule that many bodybuilders and professional lifters go by is one gram of protein per pound of bodyweight. For example:

  • You weigh 172 pounds.
  • You should be ingesting 172 grams of protein each day.

Again, this is the general recommendation but it will depend on your personal training style. Hardcore bodybuilders, who are inside a weight room for hours each day, may be consuming up to 2 grams per pound of bodyweight.

Assess your training schedule and use between 1 to 2 grams of protein per pound of bodyweight.

Losing Fat

Aside from being an important source of nutrients to support recovery and build muscle, protein is also an excellent way to support your fat loss goals. When you eat a protein-rich meal, you will find that you stay fuller longer, thereby avoiding any hunger pangs or temptations of junk food. In fact, studies cite protein as playing a key role in weight loss and weight management. So how much should you be consuming each day to support fat loss?

The daily recommended allowance for protein is 55 to 60 grams for men and 45 to 50 grams for women. Clearly, this will not be enough to be considered a high protein diet. While individual needs may vary, you have two options:

  1. Try to get in around 0.80 grams per pound of bodyweight
  2. Or if you’d rather not have to calculate the numbers, make protein the focus of each and every meal – For example: eggs for breakfast, chicken for lunch, fish for dinner.

Best Sources of Protein

Getting in that much protein may seem like a tough thing to do but knowing where to find the best source of protein makes it easier.

  • Wild salmon
  • Grass-fed beef
  • Chicken
  • Eggs
  • Greek yogurt
  • Whey /Plant-blend protein powder (supplement in conjunction with whole foods)

Tell Us What You Think!

Do you follow a high protein diet?

What results have you noticed?

Let us know in the comments below! 

Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, and Margriet Westerterp-Plantenga. Protein, weight management, and satiety. Am J Clin Nutr. May 2008. Vol. 87, No. 5 1558S-1561S.

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

2018 The Year of YOU!

Happy New Year!  Now that the month of feasts with family and friends is over, it’s time to focus once again on our fitness goals and determine out how to sculp ourselves into the image we desire. We’ve all got...

The Benefits of Using Saunas and Sauna Suits

Saunas and Sauna Suits Who doesn’t love spending a few minutes in a sauna or steam room after a challenging workout?  Your body and your mind relax, the tension in your muscles goes away, your sinuses clear up, and you...

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Featured IN
Bundle Items over $99 and save 15%! use code: SAVE15 | 30 DAY MONEYBACK GUARANTEE & FREE SHIPPING ON ALL US ORDERS!