How Much Protein?

Protein requirements are not well understood. Most people take an extreme approach - either avoiding excess protein for fear of toxicity (protein has not been shown to be toxic, even in high quantities, unless an individual already suffers from kidney problems), or taking in obscene amounts thinking that this will somehow build muscle and not add fat. The truth is that protein requirements vary from individual to individual. While the US RDA is probably barely adequate for the average, sedentary individual, there are many studies that show those who exercise require much more protein.

Protein provides amino acids, which are building blocks for muscle. It is a myth that you must eat a "complete" protein that contains all amino acids with every meal. In reality, your body has an "amino acid pool" that is like a bank. If you eat 4 amino acids in the morning, they are deposited in the bank, and another 4 might be deposited later in the day. Any process in the body now has all 8 amino acids to "withdraw" from the bank.

Many studies support the notion that 1 gram per KILOGRAM of body mass is an ideal quantity. Most people misinterpret this for 1 gram per POUND, which is grossly incorrect

In truth, using total body weight for calculating protein needs is erroneous. Fat is mainly inactive tissue, whereas muscle tissue thrives and burns calories throughout the day. For this reason, we calculate protein requirements based on your LEAN mass, which means you must know your body fat. If you do not, just key in 20% for males and 28% for females and you will get a general result. A sedentary individual will probably require about 0.6 grams per pound of lean mass. An active individual will require more, maybe around 0.8 grams per pound of lean mass. Someone on a "bulking phase" would require more, and anyone in a severe caloric deficit should consider increasing protein slightly, to maybe around 1.2 grams per pound of lean mass.