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How Much Protein Do I Need

By: :Quick Protein 0 comments
How Much Protein Do I Need
The average person needs to consume 0.36g of protein per pound of weight (0.5g for every kg).
In the U.S., the recommended dietary allowance for adults is roughly 0.8g per day (just shy of 40% more than the average person needs). This is equal to 46 grams per day.
So, if you weigh 180lbs or so and are doing a lot of strength training, try eating around 150-200 grams in one day and see how you feel afterwards! The feedback can be astonishingly insightful about your body's fitness goals. Some people in the fitness community are recommending 200-300g of protein a day. This is excessive for the average person but should be fine for those who are just getting back to lifting or trying to pack on some muscle. 
I get it; you're "lifting weights," so you need more than a guy who sits at his desk all day, right? If you don't see the results you think you should, my first piece of advice is to look at your diet. If you're not eating enough calories and protein for your goals, don't expect to do much of anything in the gym.
If you're eating deep enough into your caloric requirements, protein is a fantastic tool to help build muscle and aid in general fitness. Therefore, I'd recommend that you consume no less than 1g of protein per pound of body weight. You don't need any more than that for most trainees who have a decent diet.
I know there are many tables about how much protein you should be consuming, but this one is the easiest to use and understand. I recommend that anyone who makes their living from fitness, regardless of goal or circumstance, use it as a guideline to show their progress. 
Let's say you are 140 lbs and 5'9. These numbers give you a Total Daily Energy Expenditure (TDEE) of 1775 calories per day. Using this calculator will show that your bodyweight is 34% fat and 68% lean tissue (this is a general estimation because the calculator does not consider your bone density).

If you are trying to gain lean tissue mass, I highly recommend consuming 1g per pound of bodyweight. For this 140 lb individual with a 5'9 frame, he should be consuming 140 grams of protein a day which falls within the TDEE range of 1775 calories per day. 

Now, for the individuals who are trying to lose body fat. These same numbers would trip a flag because you would be eating more than your TDEE range of 1775 calories. If you were to consume 140 grams of protein, it would put your caloric intake at 2215 calories per day which is over 500 calories over your TDEE for the day. (500 cals over caloric allowance x7 days = 3500 cals or 1.3 lbs extra per week)

The above protein consumption may also cause some unwanted side effects such as constipation, dehydration and abdominal pain. When the body senses excess protein intake, it will expel water to help reduce toxins in the bloodstream from additional ammonia buildup in the liver and kidneys. These side effects can be avoided by eating foods like beans, rice and oats, high in fibre and low in protein. 

Keep in mind that muscle growth will be stunted while fat loss can be achieved at these levels. However, if you like the idea of training to gain muscle and are not concerned with fat loss, then you could still gain some size while losing lean tissue at this level. 

Remember that it is possible to over-consume protein, which will lead to rapid nitrogen retention and potential organ damage. There are some cases of rhabdomyolysis, a condition that is caused by quick muscle breakdown, which can lead to severe medical conditions. You should consume no more than the average healthy man's need of protein per day. 

If you're having trouble losing fat and don't think you've hit a plateau, then the chances are that you aren't eating enough calories to support your activity level. It's possible that your body composition could be too lean for your goal, which means you'll have to put on some fat/muscle tissue (yes, it can be done) so that when you do lose weight, it would be more likely to come off in the form of fat tissue as opposed to lean protein tissues like muscle.
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