How much protein do you need per day? To Build Muscle? To Lose Weight?

Recommended Daily Allowance (RDA) of protein is 0.8 grams per kilogram or 0.362 grams per pound for basic survival.

For muscle development and performance, higher protein intake is needed:

• 1.6 grams per kilogram or 0.7 grams per pound for beginners.
• 1 gram per pound of body weight or 2.2 grams per kilogram for regular exercisers.
• 2.3 to 3.1 grams per kilogram or 1 to 1.4 grams per pound of lean body mass for those looking to maintain or increase muscle mass.

lean body mass-based protein intake is more accurate than body weight-based formulas.

Determining body fat percentage can help calculate protein needs accurately.

High protein diets are generally safe for healthy individuals, unlikely to harm kidneys or bones.

Excess protein intake is converted into glucose or fat, may cause gastrointestinal distress.

Experiment to find the right protein intake level for individual needs.

Presenters/Sources

• Dr. Sam Spinelli, Physical Therapist & Nutrition Coach