How Much Protein Should You Eat per Day?

General Recommendation

The recommended daily protein intake varies, but a common guideline is 0.36 grams per pound (0.8 grams per kilogram) of body weight.

Athletes or those engaged in intense physical activity may require more protein, ranging from 0.6 to 1 gram per pound (1.3 to 2.2 grams per kilogram) of body weight.

Activity Level Matters

For individuals actively trying to build muscle mass, a protein intake of 1.6 to 2.2 grams per kilogram of body weight may be beneficial.

Muscle Building

Older adults might benefit from a slightly higher protein intake to support muscle maintenance and prevent age-related muscle loss.

Age Consideration

 During weight loss, a higher protein intake (up to 1.2 grams per pound or 2.7 grams per kilogram) can help preserve muscle mass and promote fat loss.

Weight Loss

Focus on high-quality protein sources, including lean meats, poultry, fish, dairy, eggs, and plant-based options like legumes and tofu.

Protein Quality Matters

Distribute protein intake evenly throughout the day, as the body can only utilize a certain amount of protein at once for muscle protein synthesis.

Spread Protein Intake

The recommended daily protein intake varies, but a common guideline is 0.36 grams per pound (0.8 grams per kilogram) of body weight.

Individual Variability

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