Sport How much protein should I consume?

[HalfPriceAppleJuice]

Hi, as you can see I have two posts going, but this pertains to a different matter.
I've been working out about 5 days a week pretty consistently (swimming, lifting, basketball, abs following swimming days/less amount of abs following lifting days). After swimming/bball/ I drink a muscle milk or grab a smoothie (both are at about 20g of protein). After lifting I drink a muscle milk and drink a smoothie (~40g of protein).
I'm more inclined to lose some weight as opposed to putting on, but I don't want to lose too much muscle mass. After browsing around the internet it depends on how much "protein you consume per lb". Is that based on how much you weigh? But does that also come into play when trying to lose weight.
Currently, I'm at 195-200 lbs, 6'1", and I know people that are just as tall as me and weigh much less. I want to get around 180 or so doing a variation on my current routine/consumption
Swim: 1000 yards 2 times a week
Basketball: 1v1, 5v5 for at least an hour
Lifting: At least 1 hour 2 times/week (running warm-up for 5 mins, benching, curls, etc...)
Does the answer lie in how much protein I consume after workouts? How much protein per lb I consume? (Can someone also explain this?) Total dietary regimen? The workouts themselves? I'm not trying to build in bulk... I can basically see my abs and tone-age, I'm just kind of... lumpy I guess.
I eat very well, personally, for living in college. I don't drink soda, an occasional thing of candy, chicken, rice, fruits, vegetables, etc. 3 meals a day.
Info:
Weight: 195-200 lbs
Height: 6'1"
Waist: 33

Thank you!

 

[Blaze]

Try more protein and less calories to get a more ripped look. You'll get the muscle repairing needed but without losing muscle. You'll probably lose mass. Whenever I don't meet my caloric requirements, after a while my body gets more defined because there's no "padding". However I'm more in the ectomorph range so it might be different for you.

 

[zinkker]

I would categorize your routine as moderate because you lift twice a week and the rest is pretty much cardio. With this in mind you should know that you will not be gaining too much muscle mass, more so getting toned. Do you know your body fat as a percentage, if not then are you muscular or chubby? This will help me answer the question with more detail... Just based on your age and workout intensity you should be consuming about 135 grams of per day. Also which types of shakes are you taking and how much of your protein is coming from diet instead of supplements? It's important to eat healthy as much as possible.