How Much Protein Do You Actually Need?
Failed to add items
Add to cart failed.
Add to wishlist failed.
Remove from wishlist failed.
Follow podcast failed
Unfollow podcast failed
How Much Protein Do You Actually Need?
-
Narrated by:
-
Written by:
How Much Protein Do You Really Need? (New 2026 Guidelines + Lean Mass Formula)
I’m Coach Chris from The Catalyst in Sault Ste. Marie, and in this episode I break down the updated 2026 protein guidelines and what they mean for you. I explain what protein actually does for muscle repair, why your body only benefits from about 25–40g per meal, and why spreading protein across 3–4 meals works better than loading it all at dinner. I compare the old 0.8 g/kg recommendation to the new 1.2–1.6 g/kg range for healthy active adults, and note that consistent strength training can benefit up to about 2 g/kg. Most importantly, I explain why your real target should be based on lean mass, not scale weight, and how an InBody scan can help you dial in your personal number.
00:00 Protein Advice Chaos
00:51 What Protein Does
01:27 Per Meal Protein Limit
02:04 New Daily Guidelines
03:15 Lean Mass Matters
04:07 Two Common Mistakes
05:19 Simple Protein Plan
06:21 Measure Your Target
07:07 Key Takeaways Recap
07:53 Free Intro Call To Action