A common question I come across is, “How much protein should I consume?”

There are many benefits and reason why protein is important for you to consume, especially for those of us who workout.  Protein is an essential nutrient when it comes to building and repairing muscles, helps people eat fewer calories to assist with weight loss, and improves bone density to name a few.

For the sake of this article, we are focusing on protein as its function to building and repairing muscles.

There has been many formulas and numbers thrown around out there.  My thoughts around this topic has also changed over the years and this is where I’ve ended up after doing my own research around works from Alan Aragon and Brad Schoenfeld and experimentation on myself.

With many things in the fitness industry, “it depends” is a constant theme.  Maintaining a proper protein intake allows you to either build muscle or maintain the muscle mass you have. The last thing you want to do is lose muscle mass and replace is with body fat.  That’s not Kū.

As mentioned in the video above, the current numbers from recent research found 1.6g/kg to be suffice for an individual to maintain muscle mass.  Now if someone does consistent resistance training and looking to build muscle, 1.6g/kg may work depending on the individual.  If that doesn’t work, then working in the range of up to 1g/lb would work.

Why is there a range? Because everyone is different.  These numbers are starting points.

How many meals should I break my protein intake into? You can split it up into 3-5 meals.  At the end of the day, it doesn’t matter the number of meals you eat, it matters the amount of protein and total calories you consume.