How Much Protein Do People Really Need?

Douglas Healy, an attorney based in Missouri, practices energy and utility law at Healy Law Offices in Springfield. When he isn’t busy providing companies with legal representation or supervising the firm’s other attorneys, Douglas Healy maintains a healthy lifestyle, complete with good nutrition and physical activity like weightlifting.

When it comes to good nutrition for weightlifting or building muscle, there is a focus on protein. Consuming more protein does wonders for building strength and muscle mass, but there is such a thing as too much of a good thing. In fact, eating too much protein forces the body to fight back and can increase the risk of dehydration, strain the heart, stress the liver and kidneys, and sabotage weight-loss efforts.

To avoid such issues, it’s essential that people consume the right amount of protein. The recommended daily allowance (RDA) is roughly 0.8 grams of protein for each kilogram of body weight. For an adult who weighs 165 pounds, this equates to about 60 grams of protein every day, or one whole chicken breast. However, the RDA is the amount of protein a person needs to simply maintain their current muscle baseline.

For building muscle, people need more protein in their diet. The American College of Sports Medicine suggests eating between 1.2 and 2.0 grams of protein for each kilogram of body weight each day. People who are more sedentary may stay closer to 1.2 grams, while those who have a higher-intensity training schedule may push 2.0 grams. Either way, the daily calories from protein should not exceed 35 percent of a person’s total caloric intake.