There's no shortage of protein being discussed in the nutrition world these days, but tackling your protein needs for the day can be confusing amid the various online recommendations and nutrition marketing. We will discuss the amount of protein needed per day for an average male, the details of daily protein requirement female needs, a comprehensive daily protein requirement chart for easy reference, and the specifics of how much protein is needed daily for muscle building – and then we will dive right into the nitty-gritty details of how much protein is needed daily for a male athlete who is just going to the gym a few times a week.
Why Your Daily Protein Requirement Matters
Protein does more than just help build muscle; it also helps maintain the immune system, its level, and enzyme activity, and repair body tissues. Regularly not getting enough protein can result in slower recovery, less muscle retention and a weakened immune system over time. However, your body does not store excess protein for later use the same way it does carbohydrates and fats, so it is really important to get your protein requirement every day instead of just every other.
Daily Protein Requirement Chart
For quick reference, here's a simple daily protein requirement chart to use, which is based on activity level and body weight.
|
Activity Level |
Protein per kg Body Weight |
Example (70 kg person) |
|
Sedentary adult |
0.8 g/kg |
56 g/day |
|
Lightly active |
1.0–1.2 g/kg |
70–84 g/day |
|
Moderately active / recreational exercise |
1.2–1.6 g/kg |
84–112 g/day |
|
Strength training / muscle building |
1.6–2.2 g/kg |
112–154 g/day |
|
Weight loss with muscle preservation |
1.6–2.4 g/kg |
112–168 g/day |
|
Older adults (60+) |
1.0–1.2 g/kg |
70–84 g/day |
The chart provided is for daily protein requirements, but these are just a starting point and may differ depending on individual health requirements, training and objectives.
Daily Protein Requirement for Male Individuals
The daily protein needs for males tend to work out a little similar to the above chart, but for males the daily protein target may be higher because they have higher calorie needs and often a higher amount of muscle, and thus higher absolute protein needs, even when expressed per kg of body weight.
The basic amount of protein for an average man of 75 kg per day would be approximately 60 grams per day for the male adult. But if you're a man who is looking to stay healthy and exercise regularly, you should be looking for a lot more.
Daily Protein Requirement Female: What's Different?
There is no dramatic difference in the underlying math, regarding the amount of protein required per day for female individuals, compared to men; the formula used is the same as it is for men and depends on body weight.
However, certain life phases may increase the daily protein needs of the female target. Breastfeeding mothers have higher needs for protein and pregnant women require 15-25 grams in addition to their pre-pregnancy requirements. As with men, women who are doing regular strength training or weight loss should target the upper (standard) ranges.
Daily Protein Requirement for Male Gym Goers
As for men who are on the regular gym schedule, the protein intake for guys training at the gym or gymnasium is normally anywhere from 1.6 to 2.2 grams per kg of body weight daily, which depends on the type of training they are doing and their goals, whether it's gaining muscle or simply keeping fit.
For male gym users who are focusing on muscle growth, the higher range of this range may be beneficial, especially when paired with a well-designed resistance training program and proper calorie consumption to facilitate muscle growth. While protein is important in its own right, a training stimulus in conjunction with an increase in protein will create meaningful muscle gains.
Daily Protein Requirement of Body Weight: Calculation Method
The concept of understanding the daily protein requirement of body weight calculation is created to help you customize your target, not follow generic advice. The easy formula is:
Daily protein target = body weight (kg) x protein multiplier (according to activity level).
A 65 kg moderately active individual who wants to build muscle would multiply 65 x 1.8 to find that they need 117 grams of protein a day. This simple body weight protein rule will provide you with a much more personalized protein goal than just going with the “flat” protein amount you can find online, which may not consider your size or activity.
Daily Protein Required for Muscle Building
Everyone's muscle building goal is different, and thus the amount of protein needed for muscle building is more important than the general recommendation for people. There is a consistent body of research supporting the 1.6–2.2g/kg of body weight range that optimises muscle protein synthesis in individuals who perform regular resistance training.
It also seems that consuming your daily protein need for building muscle in three to five meals (20-40g at each meal) is more beneficial than in fewer than two meals (20-40g in one or two meals).
Best Food Sources to Meet Your Daily Protein Requirement
With some knowledge about foods that provide more protein per serving, it's easier to meet the daily protein requirement.
- Chicken breast 100g ≈ 31g
- Chicken: 18 grams per 100 grams
- Millets: 8 grams per 100 grams cooked
- Greek yogurt: approximately 10g per 100g
- Tofu and soy products: about 8-15 grams per 100 grams.
- Plant protein powder: 20-25 grams per scoop usually
It's easier to reach your goal if you use several of these in your meals throughout the day than it is if you use just one food group.
Signs You Might Not Be Meeting Your Requirement
Muscle Loss during weight reduction initiatives, brittle nails, thinning hair, slow recuperation after exercise and constant hunger within hours of eating are usually signs you aren't getting enough protein on a day-to-day basis. If several of these symptoms occur together, you'll be able to find out exactly where you're going wrong if you log your real consumption for a few days and compare it to your target consumption.
Conclusion
Once you've passed the stage of generic protein suggestions and arrived at the stage of calculating a protein target that takes your body weight, activity level and goals into account, you'll be well on your way to a better understanding of what this requirement means. As long as you get your daily protein intakes divided into your meals and snacks, it's the easiest way to satisfy your daily protein requirements, whether you're referring to the daily protein requirement chart, the guidelines for daily protein intake for female or male, or the daily protein required for body weight, it's best to take the calculator out of your pocket.
FAQs
What is the average daily protein requirement for a sedentary adult?
Adults (sedentary) have a baseline protein requirement of about 0.8 g per kg of body weight, but active people require a much higher amount.
How does the daily protein requirement for male adults compare to females?
The daily protein requirement for males and females is calculated on the basis of body weight; however, differences are largely due to activity level or life stage, and not to gender per se.
Where can I find a simple daily protein requirement chart?
The basic daily protein requirement chart should feature target ranges for sedentary adults (0.8 g/kg) and for muscle building (2.2 g/kg).
What is the daily protein requirement for male gym goers focused on muscle gain?
Gymmen who are trying to build muscle need to take in between 1.6 and 2.2 grams of protein per kilogram of body weight on a daily basis.
How much daily protein required for muscle building is actually necessary?
The recommended daily protein intake for muscle development in most individuals doing resistance training is 1.6 to 2.2 grams per kg of body weight.
