Protein Calculator: How Much Protein Do You Need Per Day?
Protein Calculator: How Much Protein Do You Need Per Day? For muscle building and active individuals, aim for 0.7-1.0 grams of protein per pound of body weight. A 180-pound person focused on building muscle needs 126-180 grams of protein daily. For general health, 0.36 grams per pound (the RDA minimum) is sufficient, but most active people benefit from more. At 185 pounds, I spent my first two years of lifting eating only 80 grams of protein per day and wondering why I was not gaining muscle. Once I bumped my intake to 170 grams daily, split across four meals, I gained 12 pounds of lean mass in six months while keeping my body fat at 14%. Dialing in protein was the single biggest change I made alongside tracking my macros(/blog/macro-calculator-guide) for the first time. Use our Protein Calculator(/health/protein-intake-calculator) to get personalized recommendations based on your weight, goals, and activity level....
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...