How Much Protein Do I Need Each Day?
How Much Protein Do I Need Each Day?
Barbara Lewin, RD, LDN Sports and Functional Nutritionist
Protein needs vary from person to person, but it is one of the most frequently asked questions in nutrition because it directly impacts energy, metabolism, muscle maintenance, recovery, and overall health.
In general, protein requirements depend on body size, activity level, age, and health goals. Sedentary individuals typically need less protein, while active individuals, older adults, and those trying to improve body composition or recovery often need more.
From a functional and sports nutrition perspective, protein is not just about “hitting a number.” It plays a key role in stabilizing blood sugar, supporting muscle repair, maintaining lean body mass, and improving recovery from exercise and stress.
Most people under-consume protein at breakfast and lunch, which can contribute to energy crashes, cravings, and reduced muscle recovery over time. Distributing protein evenly across meals is often more effective than consuming most of it at dinner.
General Protein Guidelines (Simplified)
- Sedentary adults: ~0.8 g/kg body weight
- Active individuals: ~1.2-1.6 g/kg body weight
- Strength or endurance athletes: ~1.6-2.2 g/kg body weight
However, these are only general ranges. The right amount should always be adjusted based on goals, digestion, training load, and overall health status.
A functional nutrition approach focuses on how protein intake fits into the bigger picture of metabolism, inflammation, recovery, and daily performance-not just hitting a target number.
What I Typically Evaluate
- Current protein intake and meal distribution
- Training load, recovery needs, and body composition goals
- Blood sugar stability, energy patterns, and appetite regulation
What the First Visit May Include
- Review of daily nutrition patterns and timing
- Assessment of protein needs based on goals and lifestyle
- Personalized recommendations for meals, snacks, and supplementation
Who This Approach May Be Appropriate For
- Individuals unsure if they are eating enough protein
- Active adults and athletes seeking better recovery and performance
- Those experiencing fatigue, cravings, or difficulty maintaining lean muscle
Most athletes focus on training harder. Few realize that inadequate protein intake may be limiting recovery, energy, muscle repair, and performance. To learn more about your specific needs for protein, sign up for your Introductory Session.