How Much Protein Should I Eat?

15 February

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Protein, Protein here, get your protein!

You know how important protein is for you right? So we can skip over those details of why you should eat it and head right on over to your daily requirement, ok?

So how much protein should you eat everyday?

Let’s start by doing the math, get your calculator, I mean your smart phone, to work on the equation.


The equation

You need to eat .8 grams of protein for every Kilogram (2.2 pounds) of body mass. (Take your body-weight divided by 2.2 and multiply it by .8)

This equates to 55g of protein for a 150 pound individual. I do want to stress that this is the minimal amount recommended to stave off deficiency for a sedentary person.

For a physically active 150 pound person the requirement may be close to 1 gram of protein for every pound of body-weight. That’s 150 grams of protein!

Keep in mind, this is a general recommendation. We are all different and your body may need a little more or a little less. Adjust according to what works best for you based on how you feel with your protein intake.

If you find yourself constantly sore, not recovering between workouts, or even having cravings for certain food, these can all be signals from your body that you need more protein.


The Habit

One of the eating habits you need to adopt, regardless of your goal, is eating protein at every meal. In order to meet your requirement you’ll need to have this habit in place.

It’s partly because it’s a numbers game. It’s very difficult to eat your daily requirement of protein in only a couple of meals. Eating large amount of protein at a single meal is also very difficult to digest.

With an average size chicken breast having only 20 grams of protein, it’s almost a necessity to spread your protein intake through out the day.

This is one of the reasons why you should eat protein at every meal.


Closing  Thought

Keep in mind, we are applying a mathematical equation to a human body so the formula is not going to work out exactly. Instead, use this equation to give you an estimate of where to start.

Then rely on the feedback from your body and adjust until you find the amount of protein that’s right for you.


If you have any further questions with diet or nutrition, please feel free to contact me.

I’d love to hear what you’ve found that works for you.

Ed Scaduto