It’s a really simple question but none less important and it’s one that I get asked all the time by not just guys trying to bulk up but also women for who the question envokes a lot more confusion and debate.
First there are a few factors that you need to take into consideration when deciding how much protein you should be eating daily. First of all your sex, if you are male then you generally have more muscle mass just to maintain than a the average woman, secondly your activity level or chosen sport, obviously a marathon runner will need less protein and more carbs compared to say a bodybuilder. Thirdly are you injured? during times of injury you need an increased intake of protein to aid a speedy recovery and this includes surgery.
For guys you can use these guidelines when deciding how much protein your body will need. For most strength sports including weight training and bodybuilding you need between 1.5 and 2 grams per pound of body weight per day. For endurance sports that involve cardio your requirements for protein will be a little less between 1 and 1.5 grams per day while more of your diet will be made up from carbohydrates.
For women participating in the same sports as above the protein requirements are a little less. You’ll want to aim for a maximum of 1.5 grams and a minimum of 1 gram per pound of body weight per day in strength sports and for endurance sports it’s best to stay with 1 gram per pound of body weight.
The above figures compare for around 0.6 grams per pound of bodyweight per day for an average individual who neither plays sport or trains.