How much protein should I eat per day/meal?

Answered on August 19, 2014
Created October 18, 2012 at 2:59 PM

I have read many formulas/theories for the amount of protein one should consume per day.
.8 X kg of body weight or .37 X lbs of body weight or 1 gram X lbs of lean muscle mass

Is there any agreed upon standard?

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on October 18, 2012
at 03:54 PM

There is no standard. Here is a study that seems to suggest we should eat around 20g of protein per meal: http://www.nutritionandmetabolism.com/content/9/1/91/abstract The standard paleo thought process with these sorts of things is that in the paleolithic men went through phases. Most certainly no one was measuring how much protein they ate. Sometimes the hunt went well and you ate a lot, and sometimes the hunt went badly. From a biological perspective, this variation allows for the maximum range of processes- more protein tends to equal more growth, but the occasional protein fast is good too- it encourages autophagy. Everyone can use a bit of housecleaning from time to time.

That said, various low carb/longevity researchers have been suggesting no more than 20g per meal for years now, so as not to trigger the MTOR pathway (of course, carbohydrates trigger this pathway too). Researchers have managed to get worms to live twice as long by blocking MTOR. The study above seems to suggest this protocol may work well even for those who have traditionally thought they needed more protein.


on October 18, 2012
at 03:39 PM

There are definitely some good reasons to limit protein to the lower end of the spectrum. It's worth investigating. More is not better. Be sure some of that protein is coming from high glycine/low methionine sources like stocks made from joints and/or chicken feet. (ie gelatin)



on October 18, 2012
at 03:34 PM

i also do 1 gram per pound and up to 1.5 grams per pound. i find it pretty easy to get that amount in my diet with all the eggs and meat that i eat. if i followed the .37 rule, i'd only be getting around 32 grams a day.


on October 18, 2012
at 03:13 PM

Everyone's going to throw different numbers at you. Depends on your goals and your general macronutrient ratios.

I personally stick to 1 gram per pound of lean mass with some wiggle room (so 95-105g/day). I also happen to use CRON-O-Meter to track my daily eating habits, and according to the way it prescribes ratios, I should be having 60g protein/day; that's not enough to keep me satiated. Takeaway: If you're tracking, make adjustments based on your personalized needs.

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