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

how much protein do i need per day

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

6 Health Benefits of Dark Chocolate – Why You Should Start Eating it NOW!


It’s the bane of every woman’s existence. The temptation grows stronger and stronger the longer said woman remains abstinent of its consumption.

Yet for hundreds if not thousands of years the health benefits of chocolate and cacao have been researched and known. Why do so many of us then shy away from its consumption you might say?

Well if we look at a list of pros and cons in regards to chocolate consumption, it would appear as though one of the major points on the cons list would be the fact that it’s a very calorie-dense food.

This means that by consuming even a moderate amount of chocolate you can shoot your calories out of proportion. If you want to learn more about how to manage your calories (while eating the foods YOU love), you can read more about that here.

You see, most people think that foods with sugar, lots of calories, fats or carbs are ones you must stay away from. This is not only silly but absolute and complete bullshit.

#1 of 6 Health Benefits of Dark Chocolate –
Cocoa Contains More Phenolic Antioxidants Than Most Foods

As we know, antioxidants play a vital role in our body. Antioxidants are predominantly responsible for regulating free radicals in our body which we know are not good for us when they overtake our body’s ability to regulate them.

This can be consequential because of the adverse health effects of free radicals. Your DNA can be altered and other ailments and health conditions can be formed.

Cocoa happens to have more antioxidants found in it than most other foods making it one of the best sources of them. The specific type found in cocoa are called phenolic antioxidants. Dark chocolate is primarily composed of cocoa and therefore contains a large concentration of this type of antioxidant.

Review the article I have linked above if you want to to find out some more about the health implications of antioxidants and free radicals.

#2 – Antioxidants Can Play a Role in Reducing the Risk of Diabetes

Insulin resistance is one of the major precursors to the development of diabetes. Unless you have been genetically predisposed to hereditary diabetes, obesity is the main precursor to insulin resistance and eventually diabetes.

This is a well-documented fact and you can read more about that by running a Google search (as this is outside the scope of this current article).

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It has been studied that the antioxidants in cocoa can play a role in reducing the risk of developing diabetes.

If you, therefore, consume dark chocolate in moderation you can enjoy some benefits of doing so and not feel so guilty about it!

There are arguments to be made for both sides – eating enough to enjoy the benefits or eating too much so that you get fat. Well folks, no need to be so dogmatic about stuff. Enjoy life, enjoy a little chocolate and be happy and healthy.

#3 – Cocoa Can Protect Nerves from Injury and Inflammation

Some research suggests that cocoa can protect certain nerves from injury and inflammation. I am not extremely familiar with this topic but I am sure there is more you can read on the subject with a little searching.

So far we have many benefits and just a couple small drawbacks.

Related: The very best low carb food to try right now

#4 – Better Overall Satiety and Diet Satisfaction (If You Like It. . .)

The whole reason Physique Authority even exists is so that it can help you make the right decisions on how to implement fitness, health and nutrition in order to reach your goals in the most enjoyable way possible.

It goes therefore without saying that the foods you eat should play a vital role in your diet so that you have a better chance of adherence.

There is a very specific reason that Atkins dieters have a high probability of relapse into obesity. 

It’s just not a sustainable way to live life. Eat foods you like. Eat chocolate, be happy, and know you’re reaching your weight goals anyway.

Related: Best whole food alkalizer and detoxifier

#5 – Improved Cognitive Function

Even if only short-lived, there is something to be said about chocolate’s ability to temporarily improve your cognitive function.

This one’s going to be a little weird but bare with me: Chocolate itslef is tasty, right? I mean, at least love chocolate.

It would therefore make sense that one would ascertain from this that the consumption of a edible form of chocolate would satisfy you and make you happy right?

Yes. Of course.

Why not eat something you crave? It’s not like you are going to only consume chocolate that day and blow up your calories.

Might as well eat something that helps to make you happier.

Related: See these top fattiest foods to keep you satiated on a ketogenic diet

 #6 – Improved Mood

Let me give you two scenarios:

The first one goes like this:

Alright so you have a body builder. He/she is looking great – ripped as all hell, lean, muscular, chicks are digging it, the men are asking how he got there and life’s good.

Except for one thing: He hates his life when it comes time to eat.

Family gatherings: He has to say no to a lot of things. When he goes out with friends, he has to stay away from this food or that food. No alcohol. No dessert, no pizzas, ice cream, cakes bla bla bla you get the idea.

The one and only thing important to this guy is his physique. He will stop at nothing to ensure he continues to torture himself for the sake of that body of his. His willpower is relentless and is unbreakable.

Related: Top 3 muscle building foods 

Scenario two:

Alright so you have a body builder. He/she is looking great – ripped as all hell, lean, muscular, chicks are digging it, the men are asking how he got there and life’s good.


He eats anything he wants, doesn’t give a shit when he’s with family or friends, slams pizzas, slams chocolate, ice cream, gets drunk on the weekends, and has the exact same body and physique of the above guy.

You tell me which will improve your mood – constantly foregoing foods that you love and enjoy all in the same of sacrifice for your body. I will not be a slave to myself.

As a matter of fact, this strategy helped me lose 27 pounds by INCLUDING all of the foods I love to eat on a daily basis!

Thank you so much for reading guys and I hope you have a great day! Now go buy some chocolate and enjoy the shit out of that sucker.

And don’t forget to head over here to learn how to diet in the most enjoyable way possible.