How Much Protein Do You Really Need?

According to this article:

  • 0.8 g/kg body weight (0.36 g/lb) if your weight is stable and you don’t exercise
  • 1.0-1.5 g/kg (0.45-0.68 g/lb) if your goal is weight loss or you’re moderately active
  • 1.5-2.2 g/kg (0.68-1 g/lb) if your goal is weight loss and you’re physically active

People who are obese should calculate their daily protein intake based on their goal weight, not existing body weight (in order to not ingest too many calories).

At least one gram of protein per kilogram of body weight a day is sufficient for an athlete. Studies show that there isn’t a significant practical difference between 1.5 to 2.2 g/kg(0.68 – 1g/lb) of daily protein intake. For a 180 lb athlete, this is 122 to 180 grams of protein (the difference being the equivalent of about two chicken breasts).

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