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How Much Protein Should You Eat Per Day

Ensuring you get enough protein is a common concern for regular exercisers like yourself. When you first delve into the realm of dietary macros, protein emerges as a crucial component essential for building strength, achieving a lean physique, and supporting weight loss over time.

Learning how much protein you should be eating per day is an important first step for enhancing your nutrition to optimize your fitness results. So, let’s crunch some numbers together.



Your daily protein target should be determined by your specific fitness goals, as it will differ depending on what you’re hoping to achieve. If your goal is to maintain a lean physique and enhance muscle definition, you don’t need to excessively consume protein for the sake of fitting in with gym culture.  

On the other hand, if you want to bulk up and promote muscle growth, it might be necessary to significantly increase your daily protein intake to provide the necessary fuel your body needs for proper muscle development.

To help you find your target protein intake, let’s start by looking at the universal baseline that applies to everyone.



According to the National Institutes of Health's Dietary Reference Intake (DRI), the absolute minimum protein intake per day should be approximately 0.36 grams per pound of body weight—so, for someone who weighs 150 pounds, that’s at least 54 grams of protein per day. But, keep in mind, this represents the bare minimum required for your basic bodily functions.

Not reaching this bare minimum can be detrimental to your health and cause issues such as, muscle loss and weakness, fatigue and trouble concentrating, hair, skin, and nail issues, and a weakened immune system.

If you’re working out regularly, hitting the baseline for protein intake becomes even more crucial. However, to effectively support muscle building, you'll likely aim for a protein intake beyond this minimum requirement.



If your goal is to increase muscle mass or sustain an active lifestyle through exercise, the American College of Sports Medicine recommends aiming for a protein intake range of 0.5 to 0.8 grams per pound.

So, if we do the math for the same 15-pound individual mentioned above, this equates to between 75 and 120 grams of protein per day. In general, the more physically active you are on a daily basis, the greater your daily protein intake should be to support your active lifestyle.

Moreover, as you age, it’s recommended to gradually increase your protein intake to help maintain muscle mass. For instance, a 50-year-old individual is recommended to consume around 1 gram of protein per pound regardless of their activity level. This adjustment ensures your body receives the necessary nutrients for optimal health and vitality throughout the aging process.



More often than not, these recommended protein guidelines can be met with your diet alone. Many fitness enthusiasts turn to protein powder or bars to meet their daily intake; however, it's crucial to ensure these products have clean, low-sugar ingredients to avoid potential drawbacks and maximize benefits.

Ideally, you should aim for approximately 25-35 grams of protein per meal, supplemented by high-protein snacks throughout the day to meet your daily protein intake goal. Some of our favorite high-protein foods at 9Round are eggs, tuna, Greek yogurt, almonds, cottage cheese, and black beans.  

Remember, as a member, you have exclusive access to your online Member Portal with 9Round Nutrition. This resource offers a comprehensive healthy eating guide, breaking down the significance of each macronutrient. It's a valuable tool to help you strive for balanced and nutritious eating habits. Additionally, you can explore our library of healthy recipes to seamlessly incorporate nutritious options into your daily routine.


Not a member yet? Don’t sweat it! Schedule a free introductory session to discover more about our kickboxing-themed workouts and the exclusive resources available to you as a 9Round member.

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