Keep in mind, the quality of your protein is just as important, check back soon on that conversation.
The recommended daily protein intake can vary based on individual factors such as age, weight, gender, activity level, and overall health goals. However, a general guideline for someone aiming to build muscle and lose weight is to consume a higher protein intake than the average person.
A common recommendation for protein intake for those involved in resistance training and muscle-building is to aim for a range of 1.2 to 2.2 grams of protein per kilogram of body weight. If you’re simultaneously trying to lose weight, it’s often suggested to lean toward the higher end of that range to support muscle preservation during a calorie deficit.
Here’s a breakdown in pounds for simplicity:
- Calculate your weight in kilograms: Weight in pounds ÷ 2.20462 = weight in kilograms
- Determine protein intake: Weight in kilograms x 1.2 to 2.2 grams/kg
For example, if you weigh 150 pounds:
- 150 ÷ 2.20462 ≈ 68 kg
- 68 kg x 1.2 to 2.2 ≈ 82 to 150 grams of protein per day
It’s important to note that these are general recommendations, and individual needs may vary. Consulting with a nutritionist, dietitian, or healthcare professional can provide personalized advice based on your specific circumstances and goals. Additionally, distributing protein intake evenly across meals throughout the day may be beneficial for muscle protein synthesis.