16d (edited) • 👩🏻🏫 Coaching / Teaching
How much protein do you need?
Start here:
✔ 1.0 – 1.2g per kg of body weight(= about 0.45 – 0.55g per lb)
This covers MOST adults
*This is based on guidance from leading experts on protein research like Dr. Stuart Phillips
EVERYDAY ACTIVE ADULT (working out 3–4x/week with strength training)
Target: 1.0 – 1.3g/kg (0.45–0.6g/lb)
If you weigh 150 lb: ~70–90g/day
This supports muscle maintenance + gradual progress
EXTREMELY ACTIVE ADULTTarget: 1.4 – 1.6g/kg (0.65–0.75g/lb)
150 lb example:👉 ~95–110g/day”
Think: marathon training, CrossFit, bodybuildingMost active people do need this much.
AGING (50+)
Target: 1.2 – 1.4g/kg (0.55–0.65g/lb)
If you weigh 150 lb: ~80–95g/day
Why slightly higher? Your body becomes less efficient at using protein and slightly higher amounts helps maintain muscle
USING GLP-1 MEDS
Target: 1.2 – 1.5g/kg (0.55–0.7g/lb)
150 lb example: ~80–105g/day
Why?
Rapid weight loss = higher risk of muscle loss
→ protein + strength training are KEY here
MOSTLY SEDENTARY
Target: 0.8 – 1.0g/kg (0.35–0.45g/lb)
150 lb example: ~55–70g/day
If you’re not training intensely, you don’t need high protein intake
POSTPARTUM + BREASTFEEDING
Target: 1.2 – 1.5g/kg (0.55–0.7g/lb)
Weighing about 150 lb: ~80–105g/day
Supports:
✔ recovery
✔ milk production
✔ maintaining muscle
Here’s the part that Dr. Phillips says matters most: You don’t build or maintain muscle from protein alone - You build and maintain muscle from strength training. Protein supports the process—but it’s not the driver.
Which means if you’re not:
✔ lifting weights
✔ prioritizing sleep (7–9 hours)
✔ actually resting + recovering
…then increasing protein alone isn’t going to give you the results you’re looking for.
As your coach, I love that it’s not my job to know all of the answers. It’s my job to stay educated, then link arms and partner with you to co-create the plan that’s best for your personal needs (and wants). I am confident we will be able to learn, adjust, and figure it all out *together*.
Use these guidelines as a starting point, not a rulebook. Your body, your goals, and your lifestyle all matter — so your numbers will be individualized.
If you want help determine what “enough” looks like for YOU, send me a message and we can get something scheduled to figure it out! 🫶🏼
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How much protein do you need?
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