How much protein do I need every day?

W hen I researched dietary protein intake on the Net, including weight training forums, I saw wildly speculative quantities to consume, ranging from 150g to 350g a day.

I reckon none of the numbers were science based, other than broscience. You could probably get away with consuming 350g of protein if you're on high-carbs, which I'm not. I get energy from fats, and have no desire to switch to burning sugar.

As we cannot store protein, excess protein turns to sugar, or gets dumped out the body as urea. Our bodies efficiently recycle amino acids, to minimise protein usage. Our dietary protein requirements are quite low, and most people are clueless on how much is needed.

I did a previous post about Dr Rosedale's views on daily protein requirements.


Over at Examine.com, they have a page on the same.

How much protein do I need every day?

Excerpt:
Editors' Guide for Protein Intake 
You only 'need' roughly 0.8g/kg. Benefits can come from higher intakes and may be of interest to people losing body fat or building muscle mass. 
If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target. 
If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target. 
If you are sedentary and not looking to change body composition much, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target.
This doesn't contradict Dr Rosedale's recommendation. Its in the same range.

Read the full article:

Source: examine.com/faq/how-much-protein-do-i-need-every-day