How much protein do I need? This is a common question that our athletes at Lewis & Clark College ask because it is the known macro-nutrient that has an important role in the muscle building and recovery process when training. According to the National Strength and Conditioning Association, the average adult needs .8 grams of protein for every 1 kilogram of body weight (.8g/kg). That ratio nearly doubles for aerobic endurance athletes (1.4g/kg) and can even be higher (1.7g/kg) for heavy resistance training athletes. Below is an example of how much protein a 220lb adult would need to consume.
ex. an Adult that weighs 220lbs (100kg) needs the following amount of protein:
Average Adult: 80 grams of protein
Aerobic Athlete: 140 grams of protein
Anaerobic Athlete: 170 grams of protein
Calculate your protein needs:
Sedentary Adult: Your weight(lbs) / 2.2 (convert to kg) x .8g = Your protein needs in grams
Aerobic Athlete: Your weight(lbs) / 2.2 (convert to kg) x 1.4g = Your protein needs in grams
Anaerobic Athlete: Your weight(lbs) / 2.2 (convert to kg) x 1.7g = Your protein needs in grams
About the Author
Ryan Lockard, CSCS, CFNS, is the head trainer and founder of Specialty Athletic Training. He is President of the Autism Society of Oregon's Board of Directors and is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist, as well as by the International Sports Science Association (ISSA) as a Certified Fitness Nutrition Specialist. Ryan has worked with individuals with special needs since 2007 and has over 10,000 hours of 1:1 instruction working with individuals that have various special needs.