how much protein for a 200 lb man?
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A man who eats 2,000 calories per day should consume 200 to 700 calories from protein or 50 to 175 grams of protein. There are other ways to get a more specific number which may take into account lean muscle mass and/or physical activity level.
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If you're trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high. High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others.
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The math is easy. Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. A man who eats 2,000 calories per day should consume 200 to 700 calories from protein or 50 to 175 grams of protein.
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Most official nutrition organizations recommend a fairly modest protein intake. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man.
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A person weighing 150 pounds requires about 2,000 calories to maintain that weight, and a decrease to 1,500 calories might be needed to lose weight. About 60 grams of protein a day are required at this weight. If you weigh 200 pounds, eating 2,600 calories each day will produce little change in weight.
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Strength training and weightlifting experts, Mark Rippetoe and Lon Kilgore, estimate that an average 198 pound male can lift 155 pounds even without training (i.e. untrained). After a couple of years of proper training, that same lifter should be able to deadlift 335 pounds (i.e. intermediate).
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She recommends eating 20 grams of protein five times a day, whether you're looking to maintain your weight, lose pounds, or gain muscle mass. “One-hundred grams of protein is an average number,” says Hundt. “It's a moderate protein diet.”
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The U.S. Dietary Guidelines state that an adult man should take in a minimum of 10% of his daily calories from protein. (In absolute numbers, that's equivalent to 0.36 grams of protein per pound of body weight.) The body breaks the protein down into amino acids and—among other things—uses them to build muscle.
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Protein for Weight Loss Nutrition guidelines suggest that a healthy adult should consume 10-35 percent of their calories from protein.
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If you weigh 200 pounds you should bench at least 140 to be considered average. You'd be considered elite if you can bench at least 220 pounds (Exercise Network, 2014).
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Each gram of protein contains four calories. Meanwhile, the American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
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For a 140-pound person, that comes to 51 grams of protein each day. (You can convert your body weight from pounds to kilograms by dividing by 2.2; so, 140 pounds is 64 kg; multiplying this by 0.8 equals 51). Active people— especially those who are trying to build muscle mass— may need more.
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The Institute of Medicine recommends that all adults should consume 0.83 grams of protein per kilogram of body weight per day. This amounts to 56 grams per day for the average male and 46 grams per day for the average female.
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Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you're not exercising. The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health.
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Restrict protein to moderate levels. If possible stay between 1.2-1.7 gram of protein per day, per kg of body weight (about 0.6 grams per pound). So about 85-110 grams of protein per day if you weigh 70 kilos (154 pounds).
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The answer, as established by the National Academy of Medicine, is that the Recommended Dietary Allowance (RDA) of protein for adults is 0.8 g per kilogram of body weight. To determine your RDA for protein, multiply your weight in pounds by 0.36.
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Research shows that eating between 1.6g and 1.8g of protein per kilogram of bodyweight is optimal for most people who train. So again, for an 80kg man you'd be looking at between 128g and 144g of protein.