The protein debate has raged for decades. 0.8g per pound? 1g per pound? 0.7g per pound? Everyone has an opinion.
The answer depends on your goal, your training, and your food preferences. But there's a clear, evidence-based range that works.
Protein and Muscle
Your muscles are built from amino acids. Without adequate protein, you can't build or maintain muscle — even with perfect training.
Research shows that 0.7-1.0 grams of protein per pound of bodyweight is optimal for muscle building. Below that, you leave gains on the table. Much above that, you're just adding unnecessary calories.
Protein and Fat Loss
Protein is the most satiating macronutrient. It has the highest thermic effect — it takes calories to digest. On a deficit, higher protein helps preserve muscle and keeps you fuller longer.
Again, 0.7-1.0g per pound is the sweet spot.
Individual Variation
Some people feel fuller on higher protein. Others do fine on slightly less. Training age matters. Training frequency matters. Your food preferences matter.
This is why protein targets are personalized in CPS coaching, not prescribed from a generic formula.
The Practical Range
If you weigh 180 pounds:
• Muscle building: 125-180g protein daily
• Fat loss: 125-180g protein daily
• Lifestyle maintenance: 100-160g protein daily
Start in the range that matches your goal and training. Adjust based on hunger, energy, and results over time.
Bottom Line
Protein matters more than most people think. But you don't need to obsess over hitting 1.0g per pound to the gram. The range works. Consistency beats precision.