One of the most common questions I get, both early in my career and now, is: “How much protein should I eat to build muscle, lose fat, and stay healthy?” It’s a question that persists, especially with the rise of social media where everyone seems to have an opinion. Let’s break this down in a way that cuts through the noise and simplifies the process for you.
𝗣𝗿𝗼𝘁𝗲𝗶𝗻’𝘀 𝗥𝗼𝗹𝗲 𝗶𝗻 𝗠𝘂𝘀𝗰𝗹𝗲 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴
Yes, protein is important. It’s a building block for muscle growth and repair, but here’s the thing: it’s overemphasized. Too many men, especially older men trying to improve their fitness, obsess over how much protein they need. But the truth is, it’s not as complicated as many make it seem. In fact, focusing solely on protein can become a distraction from what really matters—your overall nutrition and calorie intake.
𝗧𝗵𝗲 𝗕𝗮𝘀𝗶𝗰 𝗡𝘂𝗺𝗯𝗲𝗿𝘀
When it comes to protein, you’ll hear numbers like 0.8 grams to 1.5 grams of protein per pound of body weight thrown around. Sometimes, people even suggest up to 2 grams per pound. That’s four different answers right there! So, what should you do? Here’s my take:
✔️ 0.8 grams per pound: This is the low end, and it’s often enough for most older men who train regularly and have an active lifestyle.
✔️ 1.0 to 1.5 grams per pound: This is a good middle ground. It covers your bases for muscle building and fat loss without overloading your body with protein.
✔️ 2.0 grams per pound: This is extreme, and unless you’re a bodybuilder training intensely for competitions, it’s likely unnecessary.
The key point is that there isn’t a massive difference between these ranges in terms of RESULTS for the average older man over time. You don’t need to stress over whether you’re hitting 1 gram or 1.5 grams per pound—it won’t make or break your progress.
𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗠𝗮𝘁𝘁𝗲𝗿 𝗠𝗼𝗿𝗲 𝗧𝗵𝗮𝗻 𝗣𝗿𝗼𝘁𝗲𝗶𝗻
Here’s the real secret: It’s not just about how much protein you’re eating, it’s about how many calories you’re consuming overall. Too many men fixate on protein without understanding their calorie intake. If you’re not aware of your daily calorie consumption, the amount of protein you eat might not even matter.
Let me give you an example. A man trying to lose fat can be in a calorie deficit at 2,800 calories per day, and he can also be in a deficit at 1,200 calories per day. The difference is massive. If you’re eating only 1,200 calories a day, and you’re consuming 200 grams of protein (800 calories worth), that’s two-thirds of your calories coming from protein alone. This makes it incredibly hard to sustain your energy, hit your daily nutritional needs, and feel satisfied.
On the other hand, if you’re in a deficit at 2,800 calories a day, eating 200 grams of protein is far more reasonable. The protein intake feels proportional, and you’re still getting enough calories from other sources like fats and carbohydrates. You’ll feel better, recover better, and your quality of life will be much higher.
𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗚𝘂𝗶𝗱𝗲𝗹𝗶𝗻𝗲𝘀
Here’s a more practical approach: Aim for 30-40% of your daily calories to come from protein. That will provide you with the right amount of protein without making it the sole focus of your diet. For example, if you’re eating 2,800 calories a day, 30-40% of that would be around 210-280 grams of protein (You don’t need 280 grams). If you’re eating 2,000 calories, it would be 150-200 grams of protein.
Focus on eating real, whole foods like lean meats, fish, eggs, and plant-based sources. You don’t need to rely on protein powders unless you find it hard to get enough from food alone.
𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 𝗢𝘃𝗲𝗿 𝗖𝗼𝗺𝗽𝗹𝗲𝘅𝗶𝘁𝘆
Ultimately, the most important thing is consistency. Pick a reasonable protein target (whether it’s 0.8, 1.0, or 1.5 grams per pound of body weight) and stick to it. Focus more on the quality and balance of your overall nutrition. Hitting your protein goal won’t transform you overnight, but consistency in training, nutrition, and recovery will.
Remember, older men with busy, productive lives don’t need the protein intake of a competitive bodybuilder. What you do need is an approach that fits into your lifestyle, is easy to sustain, and helps you stay healthy and fit long-term.
𝗙𝗶𝗻𝗮𝗹 𝗧𝗵𝗼𝘂𝗴𝗵𝘁𝘀
So, don’t overcomplicate it. Protein is important, but it’s not everything. The big picture of your diet—calories, macronutrient balance, and consistency—matters far more than splitting hairs over the exact amount of protein. Focus on sustainable, balanced eating, and let the rest fall into place. You’ll see results without the stress.
If you need help getting more focused on your health, fitness, and life reach out to me for one-on-one coaching.
Call or text me today at 925-352-4366.
And remember to make it your goal that, when a younger man sees you, he no longer fears getting older.
And live with a sense of urgency!
We have to when we’re a little older.
We have more time behind us than we do in front of us.
Your Coach,
Skip La Cour
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✔️ You’re worn out from taking in all of the confusing, conflicting, and seemingly overcomplicated fitness advice from the extremely passionate and much younger fitness experts on the internet?
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Your Coach,
Skip La Cour
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