A better target is 1.5 times the RDA, or 1.2 grams of protein per kilogram of body weight, or nearly 5 grams each pound. (For a 200-pound person, that's 100 grams of protein each day.) The American College of Sports Medicine advises 1.2 to 1.4 grams per kilogram for endurance athletes. That means that the average 70-kg (154-lb) man should aim to consume 105 to 130 grams of protein daily. Protein is the building block of muscle, and muscles are what allow you to become stronger over time. As you build muscle, your body needs more protein than when you were just starting out. A study published in 2004 in the journal Acta Physiologica showed that people who eat more protein gain more muscle mass than those who do not. The study also showed that men need more protein than women at all levels of activity. So, if you are looking to build muscle, keep eating proteins!