When I first started trying to build more lean muscle, I had no idea how much protein I actually needed. I figured I was getting “enough” — a decent amount of chicken, some eggs here and there, a shake once in a while. But the truth is, I was just guessing.
Once I really looked into it, I realized I was way under — and that’s probably one of the biggest reasons I wasn’t seeing the muscle gains I expected from my workouts.
So… how much do you actually need?
The Basic Rule of Thumb
Most trainers and nutritionists will tell you:
Aim for 0.7 to 1 gram of protein per pound of bodyweight — especially if you’re trying to build or maintain muscle.
So if you weigh 180 pounds, you might need 130–180 grams of protein per day.
That sounded like a ton to me at first… until I broke it down.
What That Looks Like in a Day
Once I got intentional, I realized it was doable:
- Morning shake: 30g
- Lunch with grilled chicken or turkey: 30–40g
- Afternoon protein bar: 20g
- Dinner with lean beef or salmon: 40g
- Protein crisps/snack: 10–15g
That gets me right around 130–150g per day, and that’s without counting every bite of protein from veggies, oats, or nuts.
Why the Number Matters
Protein is the raw material your body uses to build and repair muscle.
If you’re training regularly but not eating enough protein, it’s like trying to build a house without bricks. Your body needs those building blocks — especially as you age and muscle maintenance gets harder.
My Thoughts?
Start by figuring out your own number. Multiply your weight (in pounds) by 0.8 to 1.0, and aim for that consistently. Don’t stress over being perfect — just be consistent.
If you need a jumpstart, I’ve got a free guide with 5 simple ways to add 50g of protein to your day — without overhauling everything.
👉 Download the Starter Guide
It’s what helped me finally start hitting my number — and seeing results.
Still learning, still lifting —
Jason Price
Founder, The Protein Gap Project
Leave a Reply