Protein Talk: How Much?

When it comes to fueling your body, protein often gets pushed behind carbs and fats. But if you’re active, trying to build strength, lose fat, or simply stay healthy, protein is one of your best tools.

Let’s break down how much you really need and why most people aren’t getting enough.

Why Protein Matters

Protein is made up of amino acids, the building blocks your body uses to:

• Repair muscle and connective tissue

• Support immune function

• Balance hormones

• Keep you feeling full and satisfied

• Maintain bone health and lean mass (especially as you age)

If you're training hard or trying to recover from an injury, protein is essential for helping your body rebuild stronger.

So… How Much Protein Do You Actually Need?

The bare minimum recommendation is 0.8 grams per kilogram of body weight, but that’s just to avoid deficiency, not to optimize performance, recovery, or body composition.

Most active individuals should aim for:

➡️ 1.6–2.2 grams of protein per kilogram of body weight
(That’s about 0.7–1.0 grams per pound of body weight)

Example:
A 150-lb runner or lifter needs roughly 105–150 grams of protein per day, depending on training load and goals.

What If You’re an Endurance Athlete?

Many runners think carbs are all that matter, but protein is just as important to:

• Rebuild microtears in muscle from mileage

• Support recovery from long runs or speed work

• Maintain lean mass during high-volume training or fat loss phases

If you're training for a race, combining running with strength training, or increasing mileage, you may want to be closer to the higher end of that protein range.

What If You’re Trying to Lose Fat?

Protein becomes even more important when you're eating in a calorie deficit. It:

• Helps preserve muscle (so you lose fat, not muscle)

• Keeps you fuller longer, which can curb cravings

• Boosts your metabolism slightly due to its higher thermic effect

Aim for the upper end (0.9–1.0g per lb of bodyweight) if you're eating in a deficit and working out.

Easy Ways to Get More Protein In

• Eat protein with every meal

• Add Greek yogurt, eggs, or protein powder to breakfast

• Choose lean meats, fish, tofu, or tempeh

• Snack on cottage cheese, jerky, or protein bars

• Prep in advance so you’re not scrambling

Overall,

Most people, especially women and endurance athletes, are under-eating protein. If you’re active, lifting, running, or trying to build or maintain muscle, you need more than the standard recommendation.

Fuel your body like it works hard, because it does.