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Nutrition Series: Volume 1, Article 3 – Meeting Protein Needs

Meeting Protein Needs

When our clients come to us we’ve determined that they’ve been able to survive up until this point the way they eat. It’s safe to say that in the beginning of their journey our clients are making an attempt to improve where they are in some way. 

If you’re reading this article you might be trying to improve the quality of your life as well. As we dive into this topic we want to be clear that not everyone is the same. Everyone has different nutritional needs and we do not offer a one size fits all plan. Our goal is to educate you on best practices. If you need more guidance please click “REQUEST INFO” at the top of our page. 

When we discuss meeting protein needs with our clients most have not taken the time to determine if the amount they are consuming is appropriate for them. A food journal is the best way to begin to understand how much protein you are consuming. We recommend at least three days of journaling. If your weekend habits are completely different from your daily habits, we recommend a full week of journaling. 

To help you understand protein needs we will break people down into two categories, average and optimal. If you think about your goals you can begin to categorize yourself based on your needs. 

Average Needs

The “average” person is more concerned with avoiding malnutrition and not as concerned with body composition or using their body for performance. They don’t see themselves becoming a “fitness junky,” but they want to make sure they do enough to meet their daily needs.  

The average person gets their daily activity from what they do throughout the day. Occasionally they will walk or exercise, but their routine does not include a strict workout regimen. 

Nutritionally they eat relatively healthy. Their needs are based on survival. This person needs to consume enough daily in order to “get by.” 

How much is enough for this person? The average person does not need a lot to cover basic daily requirements. For this person the recommended daily amount of protein is about .8g or protein per kg of body mass. Here are two examples: 

  • 55g of protein per day for 150lb person
  • 72 g of protein per day for a 200lb person

Please keep in mind that the “average” person is eating to get enough protein to cover basic daily requirements. 


Protein is involved in repair and rebuilding of tissues, hormones, and our immune system. Needs can go up if you’re training more frequently either through exercise or a strenuous job, if you are injured or sick, recovering from surgery, or you are losing protein for some other reason (eg. chronic physical stress or poor digestion).

For someone whose goal is optimization more protein is recommended. This person’s goal may be weight loss, athletic performance, body composition, or their job is strenuous such as construction worker. 

Here are some recommendations: 

American College of Sports Medicine & Academy of Nutrition and Dietetics recommends 1.2 – 1.7g or protein per kg of body mass.  

  • 82-116g of protein daily for 150lb person
  • 108-153g of protein daily for 200lb person 

International Society of Sports Nutrition recommends 1.4 – 2.0g of protein per kg or body mass. 

  • 95-136g of protein daily for 150lb person
  • 126-180g of protein daily for 200lb person 

As you evaluate where you are, you might think this is a lot. Most of our clients are surprised when we recommend more protein, especially if their goal is weight loss. 

Keep in mind healthy livers and kidneys can metabolize about 3.5-4.5g of protein per day, but it is not recommended to eat this much or spend a lot of time eating a higher amount of protein. We also do not recommend increasing your protein intake drastically. 

More to Consider

Health conditions such as kidney disease, liver disease, problems with gastric emptying, homocystinuria, and certain metabolic diseases may benefit from a lower-protein diet. In these cases it is important to seek medical nutrition therapy and/or professional advice. 

Plant based eating makes it difficult to get the recommended daily intake of protein. It’s challenging, but not impossible. It is important to vary nutrition with a wide range of fruits, vegetables, beans and legumes, nuts and seeds. Make sure to avoid cereals, grains, and processed foods, and try plant based protein supplements. 

Supplementation is recommended as a SUPPLEMENT. It should not replace real food. In situations where it is hard to make good protein choices supplementing with whey, casein, milk protein blends, egg whites, or plant based proteins may help to meet the daily requirements. 

Coach Dan


Please remember that everyone is different. Our goal is to help you improve the quality of your life. If you want more information or are feeling stuck, please visit our contact page and ask us. We’re happy to help!


RADD CrossFit
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stevens alvarez
stevens alvarez
17:10 22 Dec 20
Started working out on July 6 and haven’t stopped since. The team at RADD is motivational and holds me accountable. ... If you are looking for a gym with a great sense of community look no further than more
Alexis DeMolina
Alexis DeMolina
16:11 22 Dec 20
The best place in town ! Not an understatement either. RADD truly lives up to there family dynamic and has created a... community of acceptance, accountability, knowledge, and progress. And most importantly love / support and fun ! RADD’s handling of the pandemic has been second to none. What they have done to make a healthy lifestyle available and affordable to the community in one of the most challenging times is unparalleled. The RADD staff looks at there clients as family. The progress made by clients is amazing. And it’s not just the workout and exercise science. Each staff member is well versed in life coaching. Mentality is critical when it comes to training and staying consistent and more
Chemnitz Daniel
Chemnitz Daniel
23:53 21 Nov 20
I have been a member at RADD for two and a half years. The owners and coaches are knowledgeable and passionate about... what they do. The individual attention provided to their members is what has given me the confidence, motivation and accountability to reach my fitness and nutrition goals. Although a Crossfit gym, they are much more. They strive to provide individual support when it comes to fitness, nutrition and mindsetread more
brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and more
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