Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

How Much Protein do Athletes Need?

4 Nov 2025 · 0 min

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0:29

In this brief instructional video, the speaker explains how athletes can determine their daily protein intake for muscle growth. The core recommendation is to multiply body weight in kilograms by 1.8, or body weight in pounds by 0.8, to obtain the target grams of protein per day. The speaker demonstrates the calculation with two examples: a 150‑lb individual needs roughly 120 g of protein (150 lb × 0.8), and a 67‑kg individual also needs about 120 g (67 kg × 1.8). The message emphasizes getting the right amount—neither too much nor too little—to support muscle mass gains.

You gotta have the right amount of protein. You don't want too much, but you don't want too little. Take your weight in kilograms and multiply it by 1.8. If you're doing it in pounds, then multiply it by 0.8. This is how much protein you need to be eating every single day. So pull out your calculator and do it with me. If I weigh 150 pounds, I'm going to multiply it by 0.8. That means I need roughly 120 grams of protein every single day in order for me to put on muscle mass. If I was 67 kilos, I would multiply it by 1.8. Same thing, 120 grams of protein per day.