How much protein do you actually need?

By Jen Fullhart

There’s so much information on the internet from so many different sources. Google “how much protein do I need?” and you’ll see for yourself that there’s a lot of information out there. So, how do you decide what’s true and what’s best for you? You came to the right place! 

The current recommendation for protein in healthy adults is 0.8-1.0 grams per kilogram of body weight. That means that a person weighing 165# should be consuming 60-75g of protein daily. Keep in mind, this recommendation is for the average person. Are you average? How do you define who’s average? We’re not covering that topic in this post, but it’s a good question! 

Athletes will need more protein than the average healthy adult because an athlete’s body will need to compensate for the increased protein breakdown following a workout. Another big benefit of protein for athletes is that it helps to promote muscle repair and growth. An athlete should focus on consuming 0.8-1.0 grams of protein per pound of body weight. Notice I said “per pound” rather than “per kilogram.”  So, an athlete weighing 165# (versus an average healthy adult) should be consuming approximately 132-165 grams of protein daily. 

There’s also a common concern that a person who consumes too much protein can cause stress on the kidneys and bone metabolism; however, there’s not substantial evidence showing this to be true in healthy athletic individuals. 

With all the information out there and so many different factors to consider, how on earth do you choose the right amount of protein to consume? Start with these numbers as a guide. It’s also helpful to work with a trained nutrition coach who will help you determine your protein needs, along with helping you reach your goals. 

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Alex Kain

Owner / Head Coach / Personal Trainer

Alex has always been a very athletic and active person. Playing just about every sport under the sun, however he spent more time being involved in Hockey, Gymnastics, Diving and Cheerleading (the latter 3 being very similar in nature). Not only did he grow up being very active he had a very nutritiously conscientious mother who wouldn’t allow him many different kinds of foods. So he grew up with a good basis on nutrition and eating healthy. As he grew older he continued to dial in on the nutrition while working out religiously. He would often pair gymnastics type movements with traditional barbell movements when working out. Therefore when he found functional fitness back in 2010 he fell in love with it and never looked back.

Alex went on to grad school where he got a masters degree in Exercise Physiology and won back to back National Championships in cheerleading. Upon graduating he began working at Froedtert hospital in Cardiopulmonary Rehabilitation and coaching cheerleading locally. He really enjoyed helping people improve their health but wanted to help people before they were requiring surgery and he also knew that a healthy lifestyle through proper nutrition and exercise could prevent many of the issues he was treating people for. In 2008 he was offered a coaching position in New Zealand. He moved there and spent the next 6 years in New Zealand and Australia coaching New Zealand to 2 gold and 1 silver medal in the World Cheerleading Championships and Australia to 1 Silver medal. 

In 2014 he moved back to the states and that’s when he opened A1 Health and Fitness. His biggest joys are helping people reach their goals and lead healthy lives through diet and exercise. Whether it’s coaching someone to a PR lift or helping someone shed unwanted pounds or start eliminating poor food from their diet, Alex loves it all. His real passion is nutrition and helping people get off their medication, but he can work with all ages. He enjoys traveling the world, spending time with his dog Charlie and his amazing girlfriend Jen as well as family and friends. 


  • USAW L2
  • CrossFit L2
  • Precision Nutrition Level 1
  • WAG certified nutrition coach
  • CrossFit Kids
  • M.S. Exercise Physiology