Protein is a vital macronutrient that plays a crucial role in our overall health, especially for those looking to build muscle or lose weight. Understanding how much protein your body needs can transform your fitness journey, and nutrition coach Mike Molloy, who trains elite athletes including Olympians and CrossFit champions, has the answer.

Molloy recommends that individuals consume approximately 0.75 grams of protein per pound of body weight—equivalent to 1.6 grams per kilogram—for optimal health. This advice deviates significantly from the official US dietary guidelines, which he argues only provide the minimum protein requirement necessary to avoid diseases.

The typical recommendation for someone consuming 2,200 calories is that they consume food with 170 grams of protein. However, Molloy clarifies that this does not equate to 170 grams of actual protein. For context, a man aged 31 to 50 on this caloric intake would only be advised to consume 56 grams of protein daily, a number he considers insufficient for muscle growth and retention, satiety, and an overall quality diet.

Why is Protein So Important?

Protein is integral to muscle repair and growth. It helps preserve lean muscle mass even during weight loss, making it easier for individuals to manage their weight. Moreover, it increases the feeling of fullness, which can curb overeating. With a rising public awareness about the importance of protein, the global market for protein products is projected to exceed $47.4 billion by 2032, an impressive rise from $26 billion in 2021, according to Statista.

How to Calculate Your Protein Needs