Okay, when you step on a scale to weigh yourself, you're weighing your ENTIRE body, correct?
Well then, IF you're 14% BF, then 31 lbs of that is fat! Approx 18% is bone (skeleton, you know, the "thing" holding your muscles in position and giving you overall structure). Then there's your organs (liver, kidneys, heart, brain, skin, connective tissue, stomach, intestines etc...etc) AND don't forget the 7 liters of blood which circulates throughout your body!
SKELETAL MUSCLE represents about 40-45% of your TOTAL body weight!
Taking all of that into consideration, your trainer is actually correct in his statement! However, 1g protein/lb LBM is about the minimum one should consume! ~2+g/lb LBM would be the max.
I don't know what you look like OR how muscular your physique is presently, but you should typically figure your LBM, which is Total weight - BF (220 - 31) = 189lb LBM.
161g - 190g proten/day should be your low/normal end and
285g - 320g protein/day should be your max.
So, it sounds like you are about where you should be in terms of protein requirement for your body IF you are eating relatively balanced (moderate protein, moderate carbohydrate, low-fat). When lowering carbs, you generally should increase protein consumption to your "higher" range but this should NOT be done for extended periods!!!
ALSO, protein should come primarily from WHOLE food sources! Protein drinks are categorized as supplements for a reason! They should SUPPLEMENT your primary whole food protein, NOT replace it!
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