How Much Protein

How Much Protein Do You Actually Need?

Everyone at the gym has an opinion on protein. Here's what the research actually says.

Start with your bodyweight

The standard RDA (0.8g per kg) is the bare minimum to avoid deficiency - not a fitness target. If you're working out regularly, aim for 1.2 to 1.6 grams per kilogram of bodyweight. That's roughly 80-110 grams daily for a 150-pound person.

Trying to build muscle or cut weight while keeping muscle? Push toward 1.6 to 2.2g per kg.

Spread it out

Your body can only use 20-40 grams per sitting for muscle repair. Eating 80 grams at dinner doesn't work. Hit protein at breakfast, lunch, and dinner - not just at night.

Easy sources near ASU

Rotisserie chicken, Greek yogurt, eggs, cottage cheese, canned tuna. If you're plant-based: lentils, edamame, tempeh. Most grocery stores near campus carry all of it pre-cooked or ready to grab.

The one thing most people get wrong

Skipping protein at breakfast. Starting your day with 20-30 grams keeps hunger in check and makes hitting your daily target way easier.

Protein powder is fine as a backup - it shouldn't be your main source.