Calculating Protein Intake

Ultimately your protein needs are based on your lean body mass, training status and energy balance

1. You need more protein if you are in a calorie deficit versus a surplus.
2. You need more protein if you have higher lean body mass, and less body fat.
3. You need more protein if you are an advanced trainee verses a beginner.

You need more protein when you are cutting. When you are cutting you are in a calorie deficit and thus your body will use either body fat or muscle tissue for energy. A proper training programme will promote the use of body fat, rather than muscle. An appropriate amount of protein in your diet will also promote the use of body fat, rather than muscle.

The extent of your calorie deficit dictates your weight loss and thus the amount of fat/muscle loss. Usually a larger calorie deficit requires more protein to preserve muscle. However someone in a large calorie deficit with a high body fat percentage doesn’t necessarily need more protein because they have a lower lean body mass.

If you are in a calorie surplus your body is in a positive energy balance. It has plenty of energy for maintaining your bodily processes and isn’t looking to break down your muscle for energy. Additional protein, above the amount needed for growth and repair, is broken down in the body and used as energy similarly to carbohydrates.

Your protein needs are dictated by the amount of lean muscle tissue you have. If you have a higher lean body mass (less body fat) you will need more protein than someone, of the same weight, with lower lean body mass (more body fat). Essentially we use this protein to maintain and build muscle, the more muscle we have the more protein we need.

Beginners have vastly more potential for muscle growth than advanced trainees because their bodies are new to the training stimulus and thus less protein is required. Also, advanced trainees usually have more muscle mass than beginners.

To calculate our lean body mass we need to calculate our body fat percentage, which can be inaccurate. Thus recommendations based on bodyweight are more appropriate.

2.2 g per kg of bodyweight (1g per pound of bodyweight), is appropriate:

• If you are a beginner trainee
• If you have a high body fat and are looking to lose fat
• If you are in a calorie surplus
• If you are maintaining your current weight

2.2 – 3.3 grams per kg of bodyweight (1-1.5g per pound of bodyweight), is appropriate: 

• If you are already super lean and cutting
• If you are and advanced trainee (training strength/power and/or metabolic conditioning at a high level)

These figures represent a maximum and/or optimum amount of protein you can make use of naturally. There are no negative effects associated with this amount of protein in healthy individuals.

The use of drugs can increase your ability to absorb and use protein. Hence professional bodybuilders typically eat above and beyond these figures.

Protein quality is dictated by leucine content.

The leucine content of protein predicts the protein quality in relation to changes in body composition and increased muscle mass. Protein is made up of amino acids, leucine is the one that has the largest effect on building muscle (largest stimulatory effect on muscle protein synthesis). It takes approximately 0.02 grams of leucine per pound of bodyweight to maximize protein synthesis. Leucine is also present in foods like nuts, seeds, beans, dairy products and to a lesser extent, grains. Aim for 2-3g of leucine per meal from quality protein sources over 4 meals spread out in the day.

If you are in a significant calorie deficit, or fasting for periods of time, supplementing with leucine can be beneficial to support protein synthesis and muscle mass. Leucine is also useful if you need to restrict protein in your diet to achieve a calorie deficit. This generally applies to lean individuals in a calorie deficit.

What about protein supplements?

Whey protein is an excellent source of protein; arguably the best source of protein for building muscle. It has a very high leucine content. Taking whey as a supplement can be a time and money saver. It is also a lot easier to down a protein shake than eat the equivalent in chicken breast, which comes in handy when bulking. If you can tolerate whey protein use it to meet your protein needs, nothing more nothing less.