Not everyone has the same goal of losing weight. Some of us want to actually get bigger.
If you are an individual who is training hard, lifting weights and wants to gain size you should be consuming around 1.2-1.5g of protein per pound of body weight.
To Gain Size
If you weigh 180lbs:
180 x 1.2 = 216g of protein per day
180 x 1.5 = 270g of protein per day
If you weigh 180lbs, you should be consuming between 216-270g of protein per day to gain size.
This also means that you should be eating regularly throughout the day so that you can get all that protein in. This should look like 5-7 meals throughout the day, each with 30-40g of protein in them.
Yes, you’re going to be eating a lot. But it’s going to be a lot of clean, healthy food so that your body can digest it the way it needs to for you to reach your goal.
If you are trying to lose weight or not bulk up, you do not need quite as high of an amount of protein. The average person needs 0.7-0.8g of protein per pound of body weight.
To Lose Weight
If you weigh 180lbs:
180 x 0.7 = 126g of protein per day
180 x 0.8 = 144g of protein per day
If you weigh 180lbs, you should be consuming between 126-144g of protein per day to lose weight.
Your Body Needs Protein
You can get protein in a variety of forms, chicken, fish, beef, whey protein, quinoa, some vegetables. Biggest thing is that you take in the correct amount.
All of us need to consume amino acids – these are the building blocks of proteins. Your muscle proteins require a variety of amino acids.
Essential amino acids are found in food. When you eat a food that contains protein, your body breaks the protein molecules in the food down into the amino acids they’re comprised of, then uses those amino acids to build its own proteins.
If you eat too few grams of protein everyday, your body can become deficient in the amino acids it needs to build and repair muscle — then muscle growth becomes impaired.
Even if you don’t exercise, your body needs amino acids to keep up with the normal protein needs of your body. Your body uses protein to make hair, blood, connective tissue, antibodies and enzymes.
Consuming too much protein will not make you fat. Eating a surplus of calories will make you fat.
Read More Muscle Can’t Turn Into Fat
When you eat protein it releases a hormone called glucagon, which causes a fat burning effect. Glucagon helps stabilize blood sugar levels. Protein has a thermogenic effect which aids in calorie burning. Calorie for calorie, protein requires more energy to burn than fat or carbohydrates. That’s great news!
So, no matter what your goal is, to gain size or to lose weight, we all need to consume the appropriate amount of protein to sustain our muscle mass.