The vast majority of Americans do not have a protein deficiency. Let me explain why.
You have things like dietary value, which is 50g of protein per 2,000 calories. You also have your recommended daily allowance of protein, which most people hit with no problem.
Here’s the issue: most people are not in the gym training.
If most people were active, lifting weights 2 hours a week, and meeting their cardio needs, we might be having another conversation about whether people are getting adequate protein.
Everything you see on social media is all about optimizing how much protein you should be getting, and a lot of that is still overestimating how much protein you actually need.
❌ You do not need 2x your body weight in protein.
❌ You do not need 1.5x your body weight in protein.
For my coaching clients, the number I aim for is 0.8x your body weight. So if you weigh 200 pounds, you should be getting at least 160g of protein every day.
I weigh 225 pounds, and I lift intensely 4 days a week, and I make sure I get at least 200g of protein per day, even though it’s more than I need. 180g is probably sufficient, but I like to eat 4 meals of 50g of protein a day to simplify my life. I just round up. More protein isn’t harmful, it’s just not necessary.
Don’t confuse optimizing muscle protein synthesis with protein deficiency. You are most likely not protein deficient, but protein will help you maintain muscle and stay satiated on a diet.
You can build muscle, lose fat, and get into the best shape of your life with my coaching program. Click the link in bio to find out more.
