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An evidence-based analysis on how much protein you need.
How much daily protein (g) you need depends on your weight (kg), goal, and level of activity: from 1.2 g/kg if sedentary, to 1.4–2.2 g/kg if physically active, up to 3.3 g/kg if trying to gain muscle or lose fat.
As with most things in nutrition, there’s no simple answer. Your individual needs will depend on your health, body composition, main goal, and level of physical activity (type, intensity, and duration). And even taking all this into account, you’ll end up with a starting number, which you’ll need to adjust through self-experimentation.
Daily requirements are expressed in grams of protein, either per kilogram of body weight (g/kg) or per pound of body weight (g/lb). In this article, we’ll only mention daily requirements for adults.
https://examine.com/nutrition/how-much-protein-do-you-need/
How much daily protein (g) you need depends on your weight (kg), goal, and level of activity: from 1.2 g/kg if sedentary, to 1.4–2.2 g/kg if physically active, up to 3.3 g/kg if trying to gain muscle or lose fat.
As with most things in nutrition, there’s no simple answer. Your individual needs will depend on your health, body composition, main goal, and level of physical activity (type, intensity, and duration). And even taking all this into account, you’ll end up with a starting number, which you’ll need to adjust through self-experimentation.
Daily requirements are expressed in grams of protein, either per kilogram of body weight (g/kg) or per pound of body weight (g/lb). In this article, we’ll only mention daily requirements for adults.
- If you’re of healthy weight and sedentary, aim for 1.2–1.8 g/kg (0.54–0.82 g/lb).
- If you’re of healthy weight, active, and wish to keep your weight, aim for 1.4–2.2 g/kg (0.64–1.00 g/lb). Try for the higher end of this range, as tolerated, especially if you’re an athlete.
- If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–3.3 g/kg (0.64–1.50 g/lb). Eating more than 2.6 g/kg (1.18 g/lb) is probably not going to lead to greater muscle gains, but it can minimize fat gains when “bulking” — i.e., when eating above maintenance in order to gain (muscle) weight.
- If you’re of healthy weight, active, and wish to lose fat, aim for 2.2–3.3 g/kg (1.00–1.50 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (hypocaloric diet).
- If you’re overweight or obese, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). You do not need to try to figure out your ideal body weight or your lean mass (aka fat-free mass). Most studies on people with obesity report their findings based on total body weight.
- If you’re pregnant, aim for 1.66–1.77 g/kg (0.75–0.80 g/lb)
- Protein intake should be based on body weight, not on caloric intake. (But caloric intake should be based on body weight, too, so the two intakes are linked.)
- Most studies have looked at dosages up to 1.5 g/kg; only a few have looked at dosages as high as 2.2–3.3 g/kg. However, even those higher dosages don’t seem to have negative effects in healthy people.
https://examine.com/nutrition/how-much-protein-do-you-need/
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