How Much Protein Do I Need?

Looking for a way to improve your fitness regimen and achieve optimal health? Protein is an outstanding nutrient that can power your workouts while providing support for your immune system. But to realize the proper benefits, it is important to consume an appropriate amount daily.

So how much protein do you need to maximize your workouts and reach your fitness goals? The correct amount is contingent upon your weight, your level of activity, and your health and fitness goals. Fortunately, there are some good guidelines to help with our protein intake planning.

Determining how much protein you need to consume to reach your goals

According to Harvard Health Publications from Harvard Medical School, research shows that 15% to 25% of your total daily calories should come from protein-rich sources.

But as we noted, the amount you need is contingent upon your level of activity, weight, and fitness goals. Understanding the correct amount to consume, based on your goals, is the first step in helping you reach those goals. Below is an example of how to calculate the protein needed to maintain, lose, or gain weight.

To calculate how much protein you need daily, simply multiply your bodyweight with the amount of grams needed to maintain, lose, or gain weight as shown here:

To maintain current weight: 0.65-0.7 gm/lb

To decrease body fat and/or lose weight: 0.7-0.9 gm/lb

To gain weight: 0.9 gm/lb


A 155-pound woman who wanted to lose weight should eat between 0.7 and 0.9 grams of protein per day, per pound of her current body weight.

0.7 x 155 = 108.5

0.9 x 155 = 139.5

A 200-pound man who wants to gain more muscle should consume about 0.9 grams of protein per day, per pound of body weight. This means he needs to consume about 180 grams of protein each day.

It is interesting to note that consuming relatively more protein, from 0.6 grams per pound to 0.8 grams can aid in weight reduction, yet adding that equivalent amount even more, from 0.8 to 1.0 grams can actually aid in weight gain. So if someone were to say “just consume more protein to lose weight (or gain weight),” we would want to respond with, “that can depend, based on how much a person is already currently consuming because based on that level, increasing consumption can actually help gain weight (or lose weight).”

Protein Portions

Admittedly, it's not always easy to determine how much protein you are consuming, especially when you are eating out or fixing something quick because you are on the go. The following are two simple guidelines to determine the proper protein portions:

  1. An ounce of turkey, chicken, fish, lean red meat, or pork equals about 7 grams of protein.
  2. If you don’t have a measuring tool, eyeball your food to determine the proper portion. For example, 3 ounces of protein is about the size of a deck of cards or the average size of a woman’s palm. So a piece of turkey or fish the size of a deck of cards has roughly 21 grams of protein. To make it simple, remember that a deck of cards is used to play blackjack, or “21”.

How to Supplement Your Protein Intake

If your lifestyle goals require 150 grams of protein a day or more, it can be challenging to get all you need from your meals alone. Dietary supplements rich in protein, like Nutrology’s Tripact® Protein can be an ideal source to reach your daily goals while providing added benefits such as immune system support and anti-aging benefits.*

Grass-fed whey, a key ingredient in Tripact Protein, has a unique ability to preserve immune-boosting alpha lactoglobulins and lactoferrins, both of which support and produce essential amino acids. Essential amino acids are needed for your body to break down food, grow and repair body tissue, and give you the burst of energy needed for resistance training to build lean muscle. Adding Tripact Protein to your workout regimen is a convenient way to help you achieve your fitness goals, especially when those goals incorporate protein intake levels.*

Incorporating Nutrology’s Tripact Protein into your diet

Nutrology’s Tripact Protein is the perfect way to supplement your protein intake goals as it packs a beneficial 25g of protein in every scoop. Each scoop is also equipped with 5200mg of of branched chain amino acids. Available in three great flavors (Creamy Chocolate, Superberry, and Vanilla Latte with Cinnamon) you can feel good about adding this naturally sourced protein because they won't add gluten, artificial hormones, or GMO’s into your diet.

If your daily goal is 150 grams of protein intake, two scoops of Nutrology’s delicious Tripact Protein and two 6 ounce portions of fish, chicken or turkey during the day will get you about 135 total grams or more of protein, very close to your goal. Just a little more protein or a bit more of your meal portion and you are there!

Reaching protein intake levels. Powering your workouts. Eating healthy. Supporting your healthy lifestyle. Nutrology’s Tripact Protein was specifically designed to help you achieve success for each of these goals.*

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Leave a comment

All comments are moderated before being published