Let’s be honest – protein advice can feel like a minefield.
One minute you’re being told you need a gram per pound of bodyweight, the next someone’s saying “you’ll be fine with what’s in a slice of toast and half an almond.” So what’s the deal?
Whether you’re just starting out or you’re seasoned pro, getting the right amount of protein for you isn’t rocket science – but it does depend on what you actually do with your body.
Below, I’ll show you a super simple way to calculate your protein needs based on your weight and your training level.
No jargon. No formulas you need a PhD to understand. Just a solid guide that works.
Step 1: Know Your Bodyweight (in pounds)
If you weigh yourself in kilograms, just multiply that number by 2.2 to convert it to pounds.
Step 2: Pick Your Goal Category
Here’s where you decide which group you fall into:
1.) Untrained / Sedentary
You’re not currently training, maybe just going for the odd walk or living a regular day-to-day life.
Protein needs:
Multiply your weight in pounds by 0.5-0.6
Example:
If you weigh 180 lbs → 180 × 0.6 = 108g of protein per day
2.) Basic Exercise (2-3 times per week)
You’re doing light gym work, classes, running or cycling – but nothing hardcore.
Protein needs:
Multiply your weight in pounds by 0.7-0.8
Example:
180 lbs × 0.8 = 144g of protein per day
3.) Intense Exercise (4-6 times per week)
You train regularly, push yourself, lift weights, maybe do HIIT, CrossFit or longer endurance sessions.
Protein needs:
Multiply your weight in pounds by 0.8-1.0
Example:
180 lbs × 1.0 = 180g of protein per day
4.) Elite Athlete / Very High Output
You’re a serious athlete – training multiple times a day or in full competition prep.
Protein needs:
Multiply your weight in pounds by 1.0-1.2
Example:
180 lbs × 1.2 = 216g of protein per day
Final Tip:
Split that protein across the day – 3 meals and 2 snacks is a good start. And don’t worry if you’re a few grams off – consistency beats perfection!
You don’t need to eat chicken six times a day or live off shakes – but you do need to be mindful. Protein plays a huge role in how your body recovers, grows, and stays strong.
Think of it like this: if you’re putting in effort at the gym, but not feeding your muscles the building blocks they need… you’re leaving progress on the table.
Get your daily target nailed, spread it across your meals, and let consistency do the heavy lifting.
Need help hitting your target? Check out our PROTEIN section for high-quality options that taste great.
Steve
