How Much Protein Should You Eat?

The amount of protein you should eat per day is a widely debated topic. See what the experts say.

On Instagram you may see bodybuilders eating 2, sometimes 3 grams of protein per pound of bodyweight. Your workout buddy might tell you 1.5-2 grams per pound of bodyweight. Who should you listen to? I tend to listen to the experts (dietitians, sports nutritionists) who back their numbers with research. The amount of protein you should eat depends on your dietary needs and activity level. Check it out:

What is your current bodyweight?

It’s hard to know how many grams of protein per pound of bodyweight you should be eating if you don’t know your bodyweight. In fact, most experts measure grams of protein per kilogram of bodyweight. Let’s start there.

What is your activity level?

Dietitians look at activity level (as well as other factors) to determine the amount of protein you should consume. For people of very intense activity levels, HIIT training & resistance training 5-6 days per week, 1-2 hours per day, you’ll need much more protein than the weekend warriors.

What is your goal?

Are you looking to gain weight, lose weight, or maintain your current weight? This won’t change your numbers too drastically but it’s important to think about. What are the odds that you’ll be able to put on muscle mass when your diet barely supplies enough protein to help you recover?

Is there a general rule to follow?

Generally, about 25-30% of your daily caloric intake should come from protein.

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