How Much Protein Do You Really Need?

Why Protein Intake Matters

Your body uses protein to build and repair tissues. Whether you're trying to gain muscle, lose fat, or maintain your weight, getting the right amount of protein is critical.

Recommended Daily Protein Intake

Here's a general guide for protein needs:

• Maintenance: 0.8 - 1.0g per kg of body weight
• Fat Loss: 1.4 - 2.0g per kg
• Muscle Gain: 1.6 - 2.2g per kg

To convert your weight to kilograms, divide your weight in pounds by 2.2

Step-by-Step Calculation

1. Weigh yourself in pounds
2. Convert to kilograms (lbs ÷ 2.2)
3. Multiply by the target protein factor based on your goal

Example: If you weigh 160 lbs and want to build muscle:
160 ÷ 2.2 = 72.7 kg
72.7 × 2 = 145g of protein per day

Best Protein Sources

• Chicken breast
• Eggs
• Greek yogurt
• Protein powders
• Lentils and legumes

Recommended Products

Check out these top-rated products to help hit your protein goals:

• High-Quality Whey Protein
• Protein Recipe Book (Amazon)
• Meal Prep Containers (Amazon)

Related Article

Want to understand calories better? Read our full guide on how calories work.