A plate full of lean protein.

How Much Protein Do You Need

So dads, how much protein do you really need? Let’s find out and then look at the easiest way to meet your protein goal.

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Get Your Protein

If you are trying to get rid of the dad bod, you need to pay attention to your nutrition, particularly your protein intake. SO just how much protein do you need?


The recommended daily allowance for protein is just .8 grams per kilogram of body weight. A kilogram is equal to 2.2 pounds, so this is really not much protein. What you have to understand is that the RDA is just the minimum amount of protein required by the average person to not become unhealthy. If you are exercising, trying to lose the dad bod, you need far more.


In reality, you need 2 grams of protein per kilogram of body weight. For the sake of simplicity, we will just call that 1 gram per pound of body weight. This can be a challenging target to meet every day as a dad, which is why supplementation with a quality whey isolate is essential. One to two protein shakes a day combined with high protein lean meats and seafood will allow you to reach your goal.

Benefits Of Protein

Protein has a number of benefits that you may not be aware of. Obviously, you need it to build muscle, but the benefits go far beyond this. Protein also promotes satiety by making you feel full and it can increase the metabolism. This is because protein is hard for the body to digest, with up to 30 percent of the calories you take in from it going towards digestion. Ever heard the term “meat sweats”? It is a real thing and is caused by the heat from the energy being used to digest protein.

To Sum It Up

Protein is one of the most important macro-nutrients that you can monitor and if you are looking to lose that dad bod, you need to stay on top of it.

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