If you’re one to want to maximize your gains and optimize your recovery; at some point in your fitness journey you’re gonna start questioning your protein needs.

Now in the bodybuilding community, it’s commonly suggested 1 gram per pound of body weight.

Simple enough, right?

You figure the average American male weighs approximately just shy of 200 pounds (197) so his intake should be, according to this logic, 197 grams daily.

However, if you take a look at the Recommended Dietary Allowance (RDA) for protein requirements, it suggest 0.8 grams per kilo.

So for our average American male, this translates to a little more than 70 grams of protein per day.

That’s a massive difference!

So who’s right?

The truth is that dietary nutrient intake as a whole, let alone just protein, is very individualized topic.

While I was studying nutrition academically to earn my degree in Dietetics, Food and Nutrition, I was taught one thing.

However, while I studied nutrition for sports performance on my own, I was taught a somewhat different lesson.

Academically I was taught the standard RDA which you read above (0.8 grams per kilo).

However, for sports performance I learned that there were primarily two ranges that you sought depending on your desired outcome.

I’ll average those ranges as follows:

For endurance athletes, stay at roughly 1.3 grams of protein per kilo of body weight.

For bodybuilders, a goal of 1.8 grams of protein per kilo of body weight were advised.

So why the difference?

Well that’s because considering a cap on calories, say 2000 a day, a lower protein intake for endurance athletes will leave additional calories for carbs and fats as they’re sources of more efficient energy.

So what are your exact needs?

Well again that entirely depends up to you and your desired goals.

However, if you’re looking for additional ways to boost your protein intake, optimize your nutrition and improve your recovery, might we suggest the HIIT HART Performance Nutrition Plan?

Tailored to align perfectly with your daily macros, the HIIT HART Performance Nutrition Plan will ensure you have the energy and nutrients you need to excel in every workout and conquer your fitness goals.