How much protein do I really need?

Now that I've started making some decent progress, I want to refine my diet a bit -- particular in regards to protein intake.

So, quick info:

I'm currently 6'4" 255, goal is 220 by July (started at 270 on Feb 1). I want to lose about 60-65 lbs of fat and add 10-20 lbs of muscle.

I currently eat ~110g of protein on the days I go to the gym, and ~90g on the days off.

I've been doing pretty good in the first 6 weeks. I'm down about 15 lbs net and I've improved my upper body weights by about 20% and have increased my lower body weights by about 10% as well. I have no idea how that translates to lbs of muscle gained (if any) though.

Now, everything I've read says for a guy my size doing the workouts I do I should be eating 150g+ a day. What the real deal?

There's not a definitive answer, particularly as dietary protein requirements for an even nitrogen balance vary greatly depending on your activity level and whether you are in a calorie surplus or deficit. If you're in a deficit (losing weight), you will need more protein to achieve an even nitrogen balance than if you were in a surplus.

Since you're losing weight AND lifting, you would do well to aim for 1g of protein per pound of body weight. Especially if you want to add muscle while you're losing body fat - not an easy task, and generally only possible for overweight beginners relatively new to lifting.

Less than that, and you're inviting unnecessary muscle catabolism. Some recommendations go as high as 1.5g/lb of bodyweight in a deficit, but the better evidence suggests that 1g/lb is plenty.

This thread at the nutrition forum of bodybuilding.com has a good primer on calculating your calorie and macronutrient needs.

It is recommended that you multiply your weight by .9 to 1.1% to get an idea of how many grams of whey protein your body needs. On your days off, I still recommend you eat about the same amount of protein. On "off" days your body is in a recovery mode, and thrives on protein.

Once you get to your goal weight and then decide to add muscle, just load up on healthy carbs! Brown rice, wild rice, protein.. Im sure you already know this..

Good luck!

Um why whey protein? The type of protein is irrelevant as long as all essential amino acids are accounted for at the end of the day.
What's a"healthy carb?" Why brown or wild rice? What's wrong with white rice?

Different types of proteins are absorbed by the body at different rates. Whey is absorbed relatively quickly, and is good to have in the morning or right after a workout. Something like casein is absorbed more slowly and is good to have before bed.

"White foods" like flour, rice, pasta, sugar, etc. have been processed and refined and are broken down by the body very quickly. Food > Sugar > Fat. More natural foods tend to contain more nutrients than these processed foods and are broken down more slowly. Things like onions and cauliflower are natural and don't count as one of these evil white foods .

the rate of absorption is only relevant in fasted individuals or those do not have a regular eating schedule. typically one is still digesting the food from the last meal when they eat again. meal timing/nutrition partitioning is largely a function of personal preference and is no where near as important as meeting daily macro needs.

the rate at which "white foods" is irrelevant in terms of body weight and composition. weight is a factor of caloric balance. eating 2000 calories of "white foods" is no different than 2000 calories of unprocessed foods in terms of body weight and composition. i will not argue that whole, unprocessed foods are more nutritious, but as long as one meets micronutrient sufficiency there is nothing wrong with "white foods"

Exactly to what cheshire said!

Whey is quickly absorbed through the body. Which is key for post workout. Something that is too slowly digested in the body is $$ wasted! Its like ordering a 12 oz steak but only eating 1oz at a time. And why not white rice? Because white rice is nothing but brown rice that has been stripped of its nutrients and minerals. You get no absolutely no fiber. Same as white pastas and breads. White foods such as these are absorbed so quickly in the body, you are hungry again in an hour.

I don't agree that whey protein provides any unique benefits to health or body composition immediately after a workout, except possibly in the case of someone training while fasted. And even then, the timing of the protein is far less important than meeting total daily needs.

The issue was just discussed extensively - with citations to relevant source material - in this thread.

Less complication, rather than more, should be the goal of a diet. Meet daily goals and nutrient needs (macro and micro), and leave the rest up to personal preference. The OP may not like or want a whey shake after a workout. If he prefers a chicken sandwich, he should have a chicken sandwich. If he's not hungry at all, and isn't fasted, he should just eat later when he is hungry.