How Much Protein Do I Need Per Day: Debunking Fitness Myths Vol. 1

Have you ever wondered, “how much protein do I need per day.. like, actually need?’ This is a common question in the fitness world, and there are more answers than the number of times it gets asked.

Today you’ll learn once and for all the tried-and-true amount of protein you should be getting.

We have had hammered various myths into our brains. You must do cardio to lose weight, you have to slave your ass off on the treadmill to see your abs, you can target certain fat “problem” areas on your body amongst a whole host of other outrageous claims that are by no means substantiated through any sort of evidence.

Here at Physique Authority, we back up our claims – this is what’s going to build not only trust, but a great place for you guys to learn all about fitness and lifestyle etc. So today we’re going to challange the adage that “the more protein the better”. I call rubbish.


Let’s get one thing out of the way – NEVER listen to anything I say! I am just another one of those guys dishing out so-called expert fitness advice. If you’re incapable of learning how to research yourself, then this blog is not for you.

This blog is intended to supplement your knowledge of fitness and verify the fitness industry’s claims (or nonsense!) You see, weak, gullible and naive people have been the subject of exploitation since the very first “fitness device” or bulls* product.


These marketing campaigns have made some just absolutely ludicrous claims that anyone with a sense of intelligence would have been able to denounce themselves.

One of these unsubstantiated claims is that you must eat as much protein as humanly possible and that you should also supplement if you can’t hit your target. You have seen guys rushing into the locker room to slam back a shake after their workout.

We’ve all been there at one point or another asking ourselves, “Damn, how much protein do I actually need”?

Related: Best Diet Plan for Women over 50 


You see guys driving home like a maniac to slam back a big protein dinner. These people feel as though the amount (the more the better) and the timing (as soon as possible) is of vital importance to the ever-illusive muscular physique. 

We have been brainwashed into worrying about all of the small details that do not play a significant role in anything. Instead, I would invite you to take a look at the few basic principles that we must nail down in order to see any progress.

Whether you’re in it for muscle growth or weight loss, you have to come to terms with your goals, and you must come to terms with the truth surrounding how to achieve these goals.

One of the ways in which we’ve been brainwashed is thinking we need to pump in 1kg of meat into our pie holes per day. That’s outrageous. One does not need any more protein than is necessary to fully allow for protein synthesis.

Related: Fasted Cardio benefits to training


There is, however, an ideal amount of protein you should strive towards hitting everyday – and if you don’t some days, don’t worry about it! It’s a target that you should aim for but don’t become anxious about that.

None of us are robots. Sometimes we do what needs to be done, sometimes we slip up. Just get back on the horse and get it done tomorrow. Forget what you know about protein because we’ll go over exactly how much you need down below.

Related: The best protein powder for lactose intolerant people


As has been discussed on many occasions, the general consensus within the bodybuilding and medical community is that a protein intake of about 0.8-1g per pound of bodyweight or 1.3-1.8g per kilogram of bodyweight will promote the best possible protein synthesis.

You can read the abstract here. You simply do NOT need more than this, ever! So, just stop eating so much protein now that you’re familiar with the truth.


You can eat more than this if you want, but there will be no further benefits, and, not to mention, you will be using up valuable calories that you need for other macronutrients like carbohydrates and fats.

You can’t just rely upon protein. Your hormones have at least as much to do with protein synthesis as protein does, and, as we’ve learned, fats and carbs play an essential role in hormone regulation.

RELATED POST: What’s the Difference Between Macro and Micronutrients?


If you weigh 185lbs, like me, you need 185lbs x 0.8 at minimum. That means about 150g of protein.

  • 1 cup of cottage cheese = 30g
  • 1 cup of thick Greek yogurt = 18g
  • 1 chicken breast, 300g = 60g
  • 1 egg = 7g
  • deli turkey, 100g = 18g
  • deli beef, 100g = 20g
  • 300g of beef = 75-90g

If you eat 1 cup of cottage cheese, 3 eggs, and a chicken breast, that’ll put you up to about 135g of protein for the day.

If you eat rice, bread or beans with this, you’ll be right on point since these carbohydrates are also a small source of your total daily protein. For example, one whole-grain bagel – on average – contains about 8-10 grams of protein.

The same thing applies to rice and some vegetables.  Don’t overthink things guys, just go out, eat, and enjoy life.

RELATED POST: How Many Calories Do You Need to Eat to Lose Weight?

Are you planning on becoming a professional bodybuilder? If so, well then you might want to be neurotic about your diet. These guys make it the forefront of their life to achieve their fitness goals no matter the cost to all other aspects of their lives. 

For most of us I’d wager a bet to say we’re doing it for fun and for the love of it! I do not behave like a neurotic, professional bodybuilder because fitness is not at the forefront of my life. Rather, it’s a vehicle that allows me to enjoy all other aspects of my life.

Slaving my ass off and constantly being paranoid and neurotic about every single small detail of my life – becoming a slave to myself is NOT love (to me).

RELATED POST: How Your Diet and Weight Loss Experience Can be Better With Intermittent Fasting

There is a fine line between passion and obsession, and if you choose the latter, well, I hope you truly do love it as your obsession will most likely make you resent whatever you’re doing – eventually.

I don’t want to do that. And I want to show you that you don’t have to do that either.


Guys, enjoy life. Don’t become a slave to your body. Unless you want that. Now you’re armed with the knowledge necessary to make good decisions.

If I presented you with the opportunity to make 50 million dollars by doing x, and there was no chance of making any more money right now by doing more than x, why would you want to do that?

Maybe in a few years you will be able to do more to make the 50 million into 100 million but not today.

The analogy can be applied to building muscle. Your body can only use what it can use, so you do not need to feed it more protein than necessary.

Alright, you guys take it easy and let me know if you have any questions!

What do you guys think about this? How much protein do you like to eat? What are your favorite types of protein to eat?

Let me know what you think in the comment section down below!

Related Post: Overcoming severe Delayed Onset Muscle Soreness

Leave a Comment