How Much Protein Do You Actually Need?

If you’ve spent any time in a gym locker room or scrolling through fitness content, you’ve heard the rule: one gram of protein per pound of bodyweight. Eat 200 pounds? You need 200 grams of protein. Every single day.

Here’s the thing—that number isn’t wrong, but it’s not right for most people either. It’s a sledgehammer when you might need a scalpel.

Let me walk you through what the research actually says, what your body actually needs, and how to think about protein when you’re working with your hands instead of posing in front of a mirror.

The 1 Gram Per Pound Myth

The one-gram-per-pound rule came from bodybuilding culture. And for competitive bodybuilders? It’s not a bad target. These are people trying to maintain muscle while dropping to dangerously low body fat percentages, or packing on mass while eating 5,000+ calories a day.

But here’s what nobody mentions: the average construction worker, plumber, or mechanic isn’t a bodybuilder. You’re not dehydrating yourself for a stage appearance. You’re not doing two-a-day training sessions.

You’re lifting heavy stuff, sure. You’re on your feet all day. You’re burning calories and breaking down muscle. But your protein needs are different from someone whose job is literally to build muscle.

What the Research Actually Says

When researchers look at protein requirements for people who exercise regularly—including resistance training—the numbers shake out differently than the gym lore suggests.

For most active adults, 0.7 to 0.8 grams per pound of body weight is sufficient to maintain and build muscle. That’s right—30% less than what the supplement companies want you to believe.

Let’s do the math. If you weigh 180 pounds:

• Gym bro recommendation: 180g protein daily
• Research-backed range: 126-144g protein daily

That’s a difference of 36-54 grams of protein every single day. In practical terms, that’s skipping a protein shake or an extra chicken breast and still getting the same results.

When You Need More

Now, there are situations where bumping up your intake makes sense. The 0.7-0.8g/lb range is the floor for active people, not a universal prescription.

Cutting weight: When you’re in a caloric deficit, your body looks for energy wherever it can find it—including your muscle tissue. Higher protein intake (closer to 1g/lb or even slightly above) protects muscle mass while you drop fat. If you’re a tradesman trying to lose 20 pounds before summer, aim high.

Building muscle: If you’re actively trying to pack on size—hitting the gym hard after work, sleeping enough, eating in a surplus—more protein helps. But the returns diminish after about 0.8-0.9g/lb. Going from 0.9 to 1.2g/lb won’t make you grow faster. It’ll just make your wallet lighter.

Older athletes: After about 50, your body becomes less efficient at using protein. Experts recommend bumping intake up 10-20% to get the same muscle-maintenance effect.

Serious calorie burn: If you’re doing heavy labor in extreme conditions—roofing in August, concrete work in July—you’re burning through everything faster. Extra protein provides a buffer.

How Physical Labor Changes the Equation

Here’s something most fitness writers miss: manual labor is exercise, but it’s not the same as a structured workout.

When you’re framing houses or pouring concrete, you’re doing repetitive movements under load. Your grip gets worked. Your back gets worked. Your legs get worked. But it’s endurance work mixed with strength work, not pure resistance training designed to trigger muscle growth.

Does this mean you need more protein? Or less?

Honestly, it depends on what you’re trying to achieve. If you’re just maintaining—staying strong enough to do your job without breaking down—that 0.7-0.8g/lb range holds up. Your body is resilient. It adapts.

But if you’re also hitting the gym, trying to get stronger for your sport or just because you want to, you’re stacking physical stress on top of physical stress. In that case, aiming for the higher end of the range (0.9-1g/lb) isn’t a bad insurance policy.

Whole Foods vs. Protein Powder

Walk into any job site break room and you’ll see guys with protein shakers. It’s convenient, and convenience matters when you’re working 10-hour days.

But here’s the honest truth: protein powder is a supplement. The word means something—it’s supposed to supplement your diet, not replace it.

Whole food protein sources come with advantages:

• You get micronutrients (vitamins, minerals) along with the protein
• Real food triggers satiety signals that liquids don’t
• It’s usually cheaper per gram of protein
• You’re not reliant on a manufactured product

Protein powder makes sense when:

• You can’t hit your protein target with food alone
• You need something portable and non-perishable
• You’re rushing between jobs and need calories fast
• Whole food isn’t an option at the moment

The tradesmen I know who use protein powder don’t use it every meal. They use it to fill gaps. A shake in the morning because they didn’t have time for eggs. A scoop in their oatmeal because they need the extra 25 grams. That’s smart supplementation—not meal replacement.

Built Daily Supply’s Protein Options

If you’re going to use protein powder, quality matters. The supplement industry is full of products that underdose, use cheap fillers, or hide behind “proprietary blends.”

Built Daily Supply takes a different approach. Their labels tell you exactly what you’re getting—no guesswork, no marketing games.

SOLID is their whey protein. It’s straightforward: whey concentrate and isolate, clean flavors, no garbage fillers. If you tolerate dairy and want fast-absorbing protein after a workout or first thing in the morning, this is the play.

ROOTED is their plant-based option. For guys who can’t do dairy—or just prefer plant protein—it’s pea and rice protein with digestive enzymes. Mixes better than most plant proteins, which is saying something.

Neither product is going to change your life. That’s not how supplements work. But if you need convenient protein and want to know exactly what you’re putting in your body, they’re solid options. Pun intended.

The Bottom Line

Here’s your takeaway:

1. The 1g/lb rule is overkill for most people. Active adults do fine with 0.7-0.8g/lb.

2. Increase protein when cutting weight, building muscle, or over 50. These scenarios justify the higher intake.

3. Manual labor counts as activity, but it doesn’t automatically mean you need bodybuilder-level protein.

4. Food first, powder second. Use supplements to fill gaps, not replace meals.

5. If you use powder, choose quality. Transparent labels and clean ingredients matter.

Protein is important. But it’s not magic. Get enough—whatever “enough” means for your situation—and focus your energy on the stuff that actually moves the needle: your work, your training, your sleep, your life.

The supplement industry wants you to obsess over every gram. Don’t. Hit your target, move on, and get back to work.