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, CSPS is the founder and head trainer of Specialty Athletic Training and is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. He is a member of the board of directors for the Autism Society of America and the Central Oregon Disability Support Network.