How Much Protein Should I Eat?

There’s a huge debate around how much protein is best.

Bodybuilders will say you need 200 grams per day.

Bryan Johnson will say less than half of that if you want to live for a long time.

So, what's the truth? What’s the best amount for muscle gain? Is less better for longevity?

Let’s break it down.

Why Does It Matter?

It’s important to understand why the amount of protein you consume matters.

Protein is essential for multiple functions in the body, especially muscle protein synthesis (MPS).

MPS is the process of producing muscle with amino acids from the food you eat.

Additionally, protein is important for regulating female hormones especially as they enter perimenopause and menopause.

If you eat too little protein, you won’t support MPS and gain muscle.

If you eat too much protein, it will get oxidized or stored as fat.

So, it’s important to strike a healthy balance.

How Much Protein You Need Per Day

The optimal protein intake for muscle growth and overall health is 1.6 grams per kilogram of body weight (about 0.7 grams per pound)

This number is the general consensus based on all the research out there.

Eating this amount will maximize MPS, without any of it going to waste.

How Much Protein You Need Per Meal

You’ve probably heard people say that your body can only absorb 20 grams of protein from one meal.

This is not true—your body is flexible with how much protein it can use from one meal.

This amount is impacted by the type of protein you eat, if you exercise, if you fast, etc.

For example, if you haven’t worked out, 20 grams of fast-digesting protein (whey) will maximize MPS over a few hours.

But if you’ve just exercised and are eating a meal with slow-digesting protein (meat), upwards of 80 grams will maximize MPS since your protein needs are higher and the protein digests more slowly.

As a general rule of thumb, eat 3-4 balanced meals per day, each meal containing 20-30 grams of protein.

This will maintain a steady supply of amino acids to your muscles. Post-exercise, you might need a little bit more.

There are plenty of other factors that impact how much muscle you gain.

Regular and progressive strength training, adequate carbohydrates and fat, quality sleep, and balanced hormones all support muscle gain.

Alcohol, stress, and lack of sleep prevent muscle gain.

Protein & Longevity

Now, what about longevity?

The relationship between high protein intake, muscle growth, and longevity is complex.

Some people say that high-protein diets are not good for longevity because they activate mTOR, but these effects are context-dependent.

For most people (especially aging adults), maintaining muscle mass through protein intake and resistance training is crucial for mobility, metabolic health, and quality of life, which can all positively influence longevity.

In other words, eating enough protein to support muscle growth will not shorten your life span.

The bottom line?

A balanced, moderate-protein diet is best for muscle gain and longevity. Specifically, 0.7 grams per pound of body weight per day, split into 3-4 meals.

When combined with regular exercise and other healthy practices, moderate amounts of protein offer more benefits than risks to longevity.

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular health care provider.