muscle

Protein Intake Guide: How Much Protein Do You Really Need?

Protein Intake Guide: How Much Protein Do You Really Need? If I could give one piece of nutrition advice, it would be this: eat more protein. When I was losing my 35 pounds, upping my protein from ~50g to 130g per day was the game-changer. I was less hungry, had more energy, and my body actually changed shape instead of just getting smaller. Now, as a dietitian who's worked with 2,000+ clients, I can tell you: protein is the most underrated tool in weight loss. Calculate Your Protein Needs Use our free protein calculator below to get personalized daily protein recommendations based on your goals and activity level. The optimal protein intake depends on your goals. For general health, 0.36g per pound of body weight (0.8g/kg) is the minimum. For weight loss while preserving muscle, aim for 0.7-1.0g per pound. For building muscle, 0.8-1.2g per pound is ideal. A 170-pound...