If you're anything like me, once you pick up even one dumbbell, typically your next thought is something like this: how much protein do I need to build up the muscle I just blasted? Should I do one of those chicken-and-broccoli-for-the-week meal preps? How long does chicken stay in the fridge? Or maybe you're normal. But either way, you've probably wondered about your protein requirements.
Depending on your preferred source, you might hear that 1 gram of protein per pound of bodyweight is the general standard. It's easy to remember. It equates to roughly 7 skinless chicken thighs (approximately 28g/thigh) per day, for average weight (197 pounds) of an adult American male.
On the other hand, the 2020-2025 Dietary Guidelines for Americans, published by the Department of Health and Human Services and the Department of Agriculture, puts the daily goal of protein at 56 grams for men aged 19 and up. That's just 2 chicken thighs. There's several chicken thighs of difference between the bro standard and these dietary guidelines -- so how many grams of protein is just right?
Like your deadlift max or squat range-of-motion, your protein requirements are deeply personal. As Dr. Spencer Nadolsky, an obesity and lipid specialist and Medical Director for Weight Watchers explained, your body weight is the first factor that matters for calculating protein intake. "The higher your body weight, and more specifically your lean body mass, the higher your protein needs," Nadolsky said. But your goals also matter.
Shea Mills, a Phoenix-based registered dietician nutritionist at the Mayo Clinic, told GQ the average adult requires .8-1.2 grams of protein per kilogram of bodyweight per day. That's about half the gram-per-pound rule of thumb.
But that number goes up for those trying to make or maintain gains. "Strength athletes and adults that are exercising at a moderate intensity more than 4 days per week should typically consume 1.5 to 2 grams of protein per kilogram of bodyweight," Mills said. That's roughly the bro-science standard.
As Nadolsky explained, protein is the only macronutrient that we need in order to live. "Technically speaking, carbohydrates and fat are not as necessary. Since many of our organs and tissues are made of protein, by not consuming enough protein, we would be at risk of breaking them down to a point where we become unhealthy in body function," he said.