Question: Hi Nebil, First I like to said that you have a great and informative site. I’m looking to get lean this summer. Currently, my body fat is between 17-20% and I weight about 210 lb. I would like to lose at least about 10 % and put on more size and muscle. My question is how much protein do I need a day to reach my goals?
John

Answer: Good question John, This is one of the most frequently asked questions and a most misleading topic. Ever since I can remember everybody seems to have an opinion about our intake of protein. Health professional are still debating protein requirement for men or women, especially for athletes. However they all seem to agree in one thing, that is the current recommended daily allowance of 0.8 grams per pound of body weight is too low, which is based on study of sedentary men. The rule of thumb that I follow, which is agreed upon by many experts is about 1- 1.5 gram of high quality protein per kilo of bodyweight for endurance athletes and bodybuilders. For the general population and non athletes, 0.8 grams to 1 gram per pound of body weigh is sufficient.