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How Much Protein Should I Take Per Day

Protein Intake Formula

How Much Protein Should I Take Per Day?

How Much Protein Should I Take Per Day

This is a frequently asked question and one that gets a lot of misinformation.

So – you’re about to see a simple formula to target in on the exact amount of protein you should be taking.

Plus you’ll see how to adjust your protein intake so it’s spot on for you.

My name is Shawn Walker – Lets dig in… and lets get better.

Cell Sauce Intro

There’s a lot of confusion about how much protein you should be taking.

And that’s because there is a wide variance in what people take and what people say you should take.

This variance exists because everyone is different… and since your unique – your goals are unique – your protein intake has to be unique as well.

Currently the Nutritional Health Board who sets the RDA Recommended Dietary Amount Suggests you take .36grams of protein per pound of body weight per day.

So if you weigh 175 lbs they suggest you take about 64grams of protein per day. And if you’re a 125 pounds its about 45 grams of protein.

But – heres where that number falls off the wagon.

The RDA bases their number on your basic needs. The amount you need so you don’t get sick. It’s not the amount you need to optimize your body – your performance – or meet certain fitness goals.

So if you’re trying to do anything above and beyond survival – you need more protein.

You can get more protein from foods – or you can get them from a supplement – and we will talk more about the pros and cons of protein sources in a minute.

But before we go there lets figure out how much protein you need.

So – in order to figure out how much protein your body really needs – you have to do two things…

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First – figure out who you are – and what your goals are…

Here’s what I’m talking about when I say: Who you are…

A sedentary average adult?

A recreational Athlete?

A highly competitive Athlete?

A pro athlete?

Once you know who you are it’s time to figure out what you’re goals are…

Are you trying to add muscle and increase body strength…


Are you trying to maintain body weight…

Alright – now it’s time for some simple math.

According to several studies here’s how the numbers break down.

The average adult needs 0.36 grams of protein per pound of body weight per day. That’s the RDA number your body need for survival.

So if you’re just an average person. Going to work – coming home – maybe doing some type of activity 1 or 2 days a week.

.36 grams of protein per pound of body weight per day is enough protein for you. And you probably easily get that amount in what you’re already eating. Unless you’re a vegan.

Now – If you’re a recreational athlete.

You need approximately .5 to .64 grams of protein for every pound of body weight.

That means if you’re 175 lbs you should have roughly 87-112 grams of protein per day.

And if you’re a Competitive athlete – you need approximately .55 to .73 grams.

Meaning at 175 lbs you should be taking 96 – 128 grams of protein per day.

If you’re in ultra-endurance sports – you may need up to 1 g per pound of body weight.

Pretty easy math there – 175 lbs = 175 grams of protein.

Now if you want to build muscle – it takes approximately 10 and 14 additional grams of protein per day.

That doesn’t mean if you take 200 grams of protein you’re going to pack on muscle instantly. As you know building muscle takes time… and takes resistance training.

So lets run through the formula and then I’ll show you how to make it more unique for you.

Lets say your a competitive athlete you weigh a 150 lbs.  The suggestion is you take .55-.73 grams per pound of body weight per day.

So take 150 (your weight) multiply it by .55 the low suggestion of protein intake… and you get 82.

Now take 150 multiply it by the .73 the upper protein suggestion. And you get 109.

So your base protein level for a 150 pound competitive athlete 82-109 grams of protein per day.

But lets say you also want to add on muscle over the next couple of months.

So now you would add 10-14 grams of protein to your intake – lets split the difference at call it 12.

Now lets add 12 grams of additional protein to our formula…

Alright for a 150 pound competitive athlete who wants to build muscle we need 94-121 grams of protein per day.

If this was one of our Cell Sauce Athletes I would start right in the middle at 107 grams of protein per day. And make adjustments from there.

So here’s what you look at next so you can adjust your protein intake.

100% Pure Whey Isolate Protein

Formulated By Science... Backed By Doctors... Trusted By Professionals!

After a least a week ask yourself…

Do I feel unusually fatigued, do I feel weak when lifting weights or training, am I recovering slowly or recovering from injuries slowly.

If the answer is yes – bump up your protein intake to the upper level of your spectrum.

Give yourself a couple weeks and make additional adjustments.

If you’re packing on weight – try lowering your protein intake by 10 grams a day.

Look – nutrition is unique to every person –  and it will take a bit of time to find out what works for you.

One more thing – should you get your protein from food or a supplement?

We encourage people to eat healthy foods. But with that being said.

If your protein intake needs to be high Trying to get enough protein from food without overloading yourself with fats – calories or carbs can be difficult.

Our trainers and Athletes use 100% Whey Awesome Sauce to help reach their protein goals.

Whey Awesome Sauce is a pure 100% Whey Isolate Protein…

It’s low fat – low sugar – and low calories…

Plus it includes a special digestive enzyme blend.

The blend is specifically designed to digest better and be absorbed by the body easier.

This means your body can absorb more protein and more amino acids.

Which means you get more muscle growth – faster muscle recovery and should feel less post workout or activity soreness.

This is why Pro Athletes and their Trainers demand to use 100% Whey Awesome Sauce.

They need a pure protein source that can digest quickly and easily without causing stomach issues.

So if you want a pure protein source trusted by professional athletes and their trainers…

100% Pure Whey Isolate Protein

Formulated By Science... Backed By Doctors... Trusted By Professionals!

Check out Cell Sauce’s 100% Whey Awesome Sauce.

Just head over to

Whey Awesome Sauce with just almond milk is so freaking Good.

Ty Masterpool

Love the flavor. So Good!

Tony Iacconi

Whey Awesome doesn’t feel as heavy as other proteins and it’s not too sweet.

Felix Lopez

Whey Awesome Sauce is really good.

Eric Wilson


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