{"id":1634,"date":"2025-09-19T16:21:16","date_gmt":"2025-09-19T16:21:16","guid":{"rendered":"https:\/\/www.primemale.com\/articles\/?p=1634"},"modified":"2025-09-19T16:21:16","modified_gmt":"2025-09-19T16:21:16","slug":"how-much-protein-should-i-be-eating","status":"publish","type":"post","link":"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/","title":{"rendered":"How Much Protein Should I Be Eating? Ask a PT"},"content":{"rendered":"<p data-start=\"370\" data-end=\"636\">In our last article, we talked about <a href=\"https:\/\/www.primemale.com\/articles\/should-i-perform-box-jumps\/\">box jumps<\/a> and whether they were a good choice of exercise or not. I argued that most people would be better off without them, as they have highly specific benefits and the risk\/reward ratio does not favour the average gym-goer. In this week\u2019s article, we\u2019re answering the question &#8220;How much protein should I be eating?&#8221;.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/#How_Much_Protein_Should_I_Be_Eating_Each_Day\" title=\"How Much Protein Should I Be Eating Each Day?\">How Much Protein Should I Be Eating Each Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/#Why_the_Confusion\" title=\"Why the Confusion?\">Why the Confusion?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/#Protein_Needs_Based_on_Your_Lifestyle\" title=\"Protein Needs Based on Your Lifestyle\">Protein Needs Based on Your Lifestyle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/#Should_Protein_Change_if_Youre_Gaining_or_Losing_Weight\" title=\"Should Protein Change if You\u2019re Gaining or Losing Weight?\">Should Protein Change if You\u2019re Gaining or Losing Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/#Simple_Ways_to_Hit_Your_Protein_Target\" title=\"Simple Ways to Hit Your Protein Target\">Simple Ways to Hit Your Protein Target<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/#Final_Thoughts\" title=\"Final Thoughts\">Final Thoughts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/#References\" title=\"References\">References<\/a><\/li><\/ul><\/nav><\/div>\n<h2 data-start=\"758\" data-end=\"808\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Should_I_Be_Eating_Each_Day\"><\/span>How Much Protein Should I Be Eating Each Day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"810\" data-end=\"924\"><strong>Question: How much protein should I be eating each day? Does the amount of protein change based on my goals?<\/strong><\/p>\n<p data-start=\"926\" data-end=\"1124\"><strong data-start=\"926\" data-end=\"937\">Answer:<\/strong> Protein has many benefits. Not only is it crucial for building muscle, but it can also help with weight loss \u2013 by slightly increasing your metabolism and keeping you fuller for longer.<\/p>\n<p data-start=\"1126\" data-end=\"1242\">This has led to a situation where people believe there is no upper limit to how much protein they can eat each day.<\/p>\n<p data-start=\"1244\" data-end=\"1520\">It is certainly true that the average person who doesn\u2019t go to the gym could probably do with increasing their protein intake. But most people who consciously follow a high-protein diet are easily hitting their targets, and many may be eating more protein than is necessary.<\/p>\n<h2 data-start=\"1527\" data-end=\"1550\"><span class=\"ez-toc-section\" id=\"Why_the_Confusion\"><\/span>Why the Confusion?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"1552\" data-end=\"1633\">A lot of confusion stems from the very different targets that people are given.<\/p>\n<ul data-start=\"1635\" data-end=\"2000\">\n<li data-start=\"1635\" data-end=\"1781\">\n<p data-start=\"1637\" data-end=\"1781\"><strong data-start=\"1637\" data-end=\"1665\">British Heart Foundation<\/strong> \u2013 recommends 0.75 grams of protein per kg of body weight [1]. This works out to <strong data-start=\"1742\" data-end=\"1778\">60 grams per day for an 80kg man<\/strong>.<\/p>\n<\/li>\n<li data-start=\"1782\" data-end=\"2000\">\n<p data-start=\"1784\" data-end=\"2000\"><strong data-start=\"1784\" data-end=\"1819\">Natural bodybuilding guidelines<\/strong> \u2013 recommend 2.3\u20133.1 grams per kg of lean body mass (LBM). So, that same 80kg man, with 15% body fat (~68kg LBM), would be advised to consume <strong data-start=\"1961\" data-end=\"1997\">156\u2013210 grams of protein per day<\/strong>.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2002\" data-end=\"2120\">As you can see, the differences are huge! <strong data-start=\"2044\" data-end=\"2099\">60 grams per day is nowhere near 210 grams per day.<\/strong> So who is correct?<\/p>\n\r\n    <!-- VITALITY CTA-->\r\n    <style media=\"screen\">\r\n    .reviews--advert--v2 {\r\n      margin-top: 1.5rem;\r\n      margin-bottom: 1.5rem;\r\n    }\r\n    .reviews--advert--v2 .vitality-bottle {\r\n      max-width: 100%;\r\n      width: 100%;\r\n    }\r\n    @media screen and (min-width: 1024px) {\r\n      .reviews--advert--v2 .vitality-bottle {\r\n        max-width: unset;\r\n        width: 150%;\r\n      }\r\n    }\r\n    <\/style>\r\n    \r\n    <div class=\"columns is-centered\">\r\n      <div class=\"column is-full-mobile is-3-tablet\">\r\n        <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/homepage\/prime-male-with-shadow.png\" alt=\"\" class=\"product vitality-bottle\" style=\"\">\r\n      <\/div>\r\n\r\n\t\t\t<div class=\"column is-full-mobile is-8-tablet\">\r\n\t\t\t\t<div class=\"columns is-centered is-multiline\">\r\n\t\t\t\t\t<div class=\"column is-12-mobile is-12-tablet is-12-desktop\">\r\n        \t\t\t\t<p class=\"text-center caps zmb\">\r\n          \t\t\t\t\t<span class=\"is-size-xxl has-text-weight-bold red\">Tested and Trusted<\/span><br>\r\n          \t\t\t\t\t<span class=\"is-size-xl has-text-weight-bold\">By Over 1 Million Men<\/span>\r\n        \t\t\t\t<\/p>\r\n      \t\t\t\t<\/div>\r\n\t\t\t\t\t<a href=\"https:\/\/www.primemale.com\/order#PM03F1\" class=\"btn btn--redgradient is-uppercase zmb zmt\">Order Now<\/a>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\n<h2 data-start=\"2127\" data-end=\"2169\"><span class=\"ez-toc-section\" id=\"Protein_Needs_Based_on_Your_Lifestyle\"><\/span>Protein Needs Based on Your Lifestyle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2171\" data-end=\"2262\">The truth is, both can be correct \u2013 it all depends on your activity level and your goals [2].<\/p>\n<ul data-start=\"2264\" data-end=\"2466\">\n<li data-start=\"2264\" data-end=\"2335\">\n<p data-start=\"2266\" data-end=\"2335\"><strong data-start=\"2266\" data-end=\"2314\">Non-exercisers (weight loss or maintenance):<\/strong> ~<strong data-start=\"2316\" data-end=\"2333\">1 gram per kg<\/strong><\/p>\n<\/li>\n<li data-start=\"2336\" data-end=\"2411\">\n<p data-start=\"2338\" data-end=\"2411\"><strong data-start=\"2338\" data-end=\"2384\">Regular exercisers (but not bodybuilding):<\/strong> <strong data-start=\"2385\" data-end=\"2409\">1.5\u20131.8 grams per kg<\/strong><\/p>\n<\/li>\n<li data-start=\"2412\" data-end=\"2466\">\n<p data-start=\"2414\" data-end=\"2466\"><strong data-start=\"2414\" data-end=\"2439\">Natural bodybuilders:<\/strong> <strong data-start=\"2440\" data-end=\"2464\">1.8\u20132.5 grams per kg<\/strong><\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2468\" data-end=\"2500\">&#x1f449; Example for an 80kg person:<\/p>\n<ul data-start=\"2501\" data-end=\"2640\">\n<li data-start=\"2501\" data-end=\"2538\">\n<p data-start=\"2503\" data-end=\"2538\"><strong data-start=\"2503\" data-end=\"2523\">80 grams per day<\/strong> if sedentary<\/p>\n<\/li>\n<li data-start=\"2539\" data-end=\"2592\">\n<p data-start=\"2541\" data-end=\"2592\"><strong data-start=\"2541\" data-end=\"2568\">Up to 144 grams per day<\/strong> if training regularly<\/p>\n<\/li>\n<li data-start=\"2593\" data-end=\"2640\">\n<p data-start=\"2595\" data-end=\"2640\"><strong data-start=\"2595\" data-end=\"2622\">Up to 200 grams per day<\/strong> if bodybuilding<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"2647\" data-end=\"2709\"><span class=\"ez-toc-section\" id=\"Should_Protein_Change_if_Youre_Gaining_or_Losing_Weight\"><\/span>Should Protein Change if You\u2019re Gaining or Losing Weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2711\" data-end=\"2841\">You can keep your protein target the same whether you are looking to increase your weight, lose weight, or maintain your weight.<\/p>\n<p data-start=\"2843\" data-end=\"2943\">All you have to do is adjust your <strong data-start=\"2877\" data-end=\"2908\">carbohydrate and fat intake<\/strong> to change your overall calories.<\/p>\n<ul data-start=\"2945\" data-end=\"3098\">\n<li data-start=\"2945\" data-end=\"3020\">\n<p data-start=\"2947\" data-end=\"3020\"><strong data-start=\"2947\" data-end=\"2966\">To lose weight:<\/strong> reduce carbs and fats while keeping protein steady.<\/p>\n<\/li>\n<li data-start=\"3021\" data-end=\"3098\">\n<p data-start=\"3023\" data-end=\"3098\"><strong data-start=\"3023\" data-end=\"3042\">To gain weight:<\/strong> increase carbs and fats while keeping protein steady.<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"3105\" data-end=\"3148\"><span class=\"ez-toc-section\" id=\"Simple_Ways_to_Hit_Your_Protein_Target\"><\/span>Simple Ways to Hit Your Protein Target<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3150\" data-end=\"3226\">If you\u2019re struggling with your protein intake, here are some easy options:<\/p>\n<ul data-start=\"3228\" data-end=\"3375\">\n<li data-start=\"3228\" data-end=\"3271\">\n<p data-start=\"3230\" data-end=\"3271\"><strong data-start=\"3230\" data-end=\"3248\">Protein shakes<\/strong> \u2013 20\u201325g per serving<\/p>\n<\/li>\n<li data-start=\"3272\" data-end=\"3337\">\n<p data-start=\"3274\" data-end=\"3337\"><strong data-start=\"3274\" data-end=\"3316\">Meal shakes (e.g., Prime Male T-Shake)<\/strong> \u2013 ~35g per serving<\/p>\n<\/li>\n<li data-start=\"3338\" data-end=\"3375\">\n<p data-start=\"3340\" data-end=\"3375\"><strong data-start=\"3340\" data-end=\"3356\">Protein bars<\/strong> \u2013 10\u201315g per bar<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3377\" data-end=\"3457\">These can help you stay consistent without having to overhaul your whole diet.<\/p>\n<p style=\"text-align: center;\" data-start=\"3377\" data-end=\"3457\"><a href=\"https:\/\/www.primemale.com\/articles\/should-i-eat-before-a-morning-workout\/\">Learn more about pre-workout nutrition here<\/a><\/p>\n<h2 data-start=\"3464\" data-end=\"3483\"><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span>Final Thoughts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3485\" data-end=\"3529\">So, <em data-start=\"3489\" data-end=\"3527\">how much protein should I be eating?<\/em><\/p>\n<ul data-start=\"3531\" data-end=\"3657\">\n<li data-start=\"3531\" data-end=\"3570\">\n<p data-start=\"3533\" data-end=\"3570\"><strong data-start=\"3533\" data-end=\"3546\">1g per kg<\/strong> if you don\u2019t exercise<\/p>\n<\/li>\n<li data-start=\"3571\" data-end=\"3617\">\n<p data-start=\"3573\" data-end=\"3617\"><strong data-start=\"3573\" data-end=\"3592\">1.5\u20131.8g per kg<\/strong> if you train regularly<\/p>\n<\/li>\n<li data-start=\"3618\" data-end=\"3657\">\n<p data-start=\"3620\" data-end=\"3657\"><strong data-start=\"3620\" data-end=\"3639\">1.8\u20132.5g per kg<\/strong> if bodybuilding<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3659\" data-end=\"3797\">Protein is your baseline. Once that\u2019s set, simply adjust carbs and fats depending on whether you want to lose, gain, or maintain weight.<\/p>\n<p data-start=\"3799\" data-end=\"3927\">Getting your protein right doesn\u2019t have to be complicated \u2013 just pick the right target for your lifestyle and build around it.<\/p>\n\r\n    <!-- VITALITY CTA-->\r\n    <style media=\"screen\">\r\n    .reviews--advert--v2 {\r\n      margin-top: 1.5rem;\r\n      margin-bottom: 1.5rem;\r\n    }\r\n    .reviews--advert--v2 .vitality-bottle {\r\n      max-width: 100%;\r\n      width: 100%;\r\n    }\r\n    @media screen and (min-width: 1024px) {\r\n      .reviews--advert--v2 .vitality-bottle {\r\n        max-width: unset;\r\n        width: 150%;\r\n      }\r\n    }\r\n    <\/style>\r\n    \r\n    <div class=\"columns is-centered\">\r\n      <div class=\"column is-full-mobile is-3-tablet\">\r\n        <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/homepage\/prime-male-with-shadow.png\" alt=\"Prime Male Vitality Product Bottle\" class=\"product vitality-bottle\">\r\n      <\/div>\r\n\t\r\n\t\t\t<div class=\"column is-full-mobile is-9-tablet\">\r\n\t\t\t\t<div class=\"columns is-centered is-multiline\">\r\n\t\t\t\t\t<div class=\"column is-12-mobile is-12-tablet is-12-desktop\">\r\n            <p class=\"text-center caps zmb\">\r\n              <span class=\"is-size-xxl has-text-weight-bold red\">Tested and Trusted<\/span><br>\r\n\t          \t<span class=\"is-size-xl has-text-weight-bold\">By Over 1 Million Men<\/span>\r\n        \t\t<\/p>\r\n      \t\t<\/div>\r\n\t\t\t\t\t<div class=\"column is-6-mobile is-6-tablet is-6-desktop\">\r\n            <p class=\"text-center caps zmb\">\r\n              <span class=\"is-size-xl has-text-weight-bold red\">Free From<\/span><br>\r\n          \t\t<span class=\"is-size-l has-text-weight-bold\">Heavy Metals<\/span>\r\n        \t\t<\/p>\r\n      \t\t<\/div>\r\n\t\t\t\t\t<div class=\"column is-6-mobile is-6-tablet is-6-desktop\">\r\n            <p class=\"text-center caps zmb zmt\">\r\n              <span class=\"is-size-xl has-text-weight-bold red\">Ingredients<\/span><br>\r\n              <span class=\"is-size-l has-text-weight-bold\">3rd Party Tested<\/span>\r\n            <\/p>\r\n          <\/div>\r\n\t\t\t\t\t<a href=\"https:\/\/www.primemale.com\/order#PM03F1\" class=\"btn btn--redgradient is-uppercase zmb\">Order Now<\/a>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\n<h2><span class=\"ez-toc-section\" id=\"References\"><\/span>References<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[1] <a href=\"https:\/\/www.nutrition.org.uk\/nutritional-information\/protein\/\">https:\/\/www.nutrition.org.uk\/nutritional-information\/protein\/<\/a><\/p>\n<p>[2] <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In our last article, we talked about box jumps and whether they were a good choice of exercise or not. I argued that most people would be better off without them, as they have highly specific benefits and the risk\/reward ratio does not favour the average gym-goer. In this week\u2019s article, we\u2019re answering the question<a class=\"moretag\" href=\"https:\/\/www.primemale.com\/articles\/how-much-protein-should-i-be-eating\/\">&#8230; Read the full article &raquo;<\/a><\/p>\n","protected":false},"author":16,"featured_media":1635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Much Protein Should I Be Eating? Ask a PT<\/title>\n<meta name=\"description\" content=\"How much protein should I be eating? 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