top of page

How Much Protein Do You Really Need?

Most people do not get enough protein in their diet on a daily basis. Making sure you get plenty of protein isn't just for bodybuilders!

Protein has many functions in the body, and one of those is building muscle mass (and other bodily tissues). So if you're exercising regularly with the goal of building muscle mass or getting a toned look, you'll need to prioritize protein in your diet. But even if you're not looking to build muscle, it's really important to get plenty of protein just for your body's daily functioning.

Pros of getting enough protein:

  • You'll feel more satisfied after meals

  • It's good for your bones

  • It helps make your metabolism more efficient (this has to do with the Thermic Effect of Food being different for protein than for other macros)

  • Helps your body repair itself after an injury or flare-up

The Recommended Dietary Allowance for protein is 0.8g per kg of body weight, but that's just to meet your basic nutritional requirements.

If you're an active adult or you have a goal of weight loss, you'll require more protein, up to 2.2g per kg of body weight. If you do light to moderate exercise, the range is 1.5g to 2g per kg of body weight. It's more for people who do strength training, and the range is higher for people who do more intense exercise.

For example, a person who weighs 150lbs who does light to moderate exercise a few days a week, they should get about 122g of protein per day.

If you want a personalized macro calculation, check this out and I can calculate all your macros for you based on your personalized goals and lifestyle.


Recent Posts

See All

10 High Protein Snack Ideas

Did you know most people don’t get enough protein? Protein: -fuels your body -keeps you feeling full -aids in fat loss -and more! Check...


Hi, thanks for stopping by!

It seems the internet has an insatiable appetite for guidance related to health and wellness. I am excited to share my wealth of evidence-based knowledge as well as personal tips I've picked up along the way of my own wellness journey. 

Don't be a stranger! Leave comments, ask questions, make requests. I'm here for you!

  • Facebook
  • Instagram
bottom of page