How Much Protein Do You Actually Need Per Day

READ THE FULL ARTICLE: https://barbend.com/how-much-protein/ We're not talking about the minimum amount of protein you need to avoid a deficiency — probably about 60 grams per day, according to the USDA — how much do you need to build muscle when bulking and retain it when cutting? Here's the answer: between 1.2 and 1.7 grams per kilogram of bodyweight. That's 0.54 to 0.77 grams per pound of bodyweight. This is according to the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. (Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems.) The popular rule is to have 1 gram per pound of body weight, and it doesn't look like there's anything wrong with that number. It's easy to remember and it gets results. But research suggests you don't absolutely have to meet that number if it's a struggle. THINKING ABOUT WHEY PROTEIN? SEE OUR PICKS FOR THE BEST WHEY PROTEINS ON THE MARKET: /watch/8dxw1LR_QeO_w HOW MUCH PROTEIN WHEN CUTTING? The number of about 0.7 grams per pound of bodyweight will probably work fine when cutting as well, but there's some data to suggest that if you're in a really considerable calorie deficit then it may make sense to up your intake to one gram. A randomized trial from the American Journal of Clinical Nutrition found that athletes taking 2.4 grams per kilogram of bodyweight retained more muscle and lost more fat in a big (40 percent) calorie deficit than a group consuming half as much. One study isn't gospel, but since protein is super filling it may make sense to lean on it more heavily during a cut. HOW MUCH PROTEIN CAN I EAT AT ONCE? It's untrue that 30 grams of protein is the maximum amount you can consume at once. Larger meals are fine. For absolute maximum muscle gain, some research suggests 0.6 grams of protein per kilogram of body weight per meal is ideal. Read our full article: https://barbend.com/how-much-protein-can-you-absorb/ ISN'T A HIGH PROTEIN DIET BAD FOR YOUR KIDNEYS? No. Research has seen that even people consuming 1.5 grams per pound of bodyweight experienced no adverse effects on their kidneys. However, this is advice for people with healthy kidneys. People with impaired kidney function are sometimes advised to follow a lower protein diet, so speak with your physician if you have any concerns — we're not offering medical advice. #howmuchprotein #howmuchproteindoyouneed #howmuchproteincanieat

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