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How much protein do I really need?

It's true - protein is super important. But you may be overestimating how much protein you need.

The first thing you have to know, is that daily protein needs are usually measured in grams of protein to consume per kilogram of body weight (g/kg). The number of g/kg body weight varies depending on primarily age and activity levels.

For example, the general recommendation is only 0.8 g protein/kg body weight per day. For a 150 lb person, this is only about 54 g of protein per day.

Now, let's say this same person takes up a regular routine of activity - going for walks or runs and maybe some resistance training. Now, we're looking at more like 1-1.2 g/kg, meaning the protein needs increase to about 70-80 g protein per day.

If this same person decided their goal was to build muscle and they started incorporating much more resistance training into their schedule, they could aim for more like 1.2-1.7 g/kg, or about 80-115 g protein per day.

Most people get enough protein. What we struggle with, however, is getting protein consistently throughout the day.

Your body can only utilize so much protein at a time. So if you need 60 g per day, it's much better to spread that 60 g out into 3 meals with 20 g protein each, rather than sitting down to a massive steak for dinner and calling it good.

Use the calculation below to determine approximately how much protein YOU need per day. Then, divide that number by the number of meals/snack you eat each day to determine a protein goal per meal.

Determine your protein needs:

Sedentary adult = 0.8 g/kg/day

Sedentary adult OVER 65 years old = 1.0 g/kg/day

Active adult, primarily cardio/endurance exercise = 1.0-1.2 g/kg/day

Active adult, primarily strength exercise = 1.2-1.7 g/kg/day

Weight in lbs _____ / 2.2 = _______ kg

______ kg * _(your protein needs)__ = _____ g protein per day

_____ g protein per day / number of meals & snacks = _____ g protein per meal

Meal prep helps you incorporate protein into your meals with ease. Check out our menu today, or contact us to learn about nutrition coaching options.


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