HOW MUCH PROTEIN DO YOU NEED BASED ON YOUR LIFESTYLE AND GOALS

The RDA recommends .8g of protein per KILOGRAM of body weight, but for most of us – that’s way too low. There’s a difference between THRIVING and surviving.

If you have any type of goal that revolves around body composition, check out the below to ensure your protein intake is optimized for goal achievement.*

Sedentary: 1.2-1.8g/kg or .54-.83g/lb

Active and looking to maintain weight: 1.4-2.0g/kg or .64-.91g/lb

Active and looking to build muscle: 1.5-2.4g/kg or .73-1.10g/lb**

Active and looking to lose fat: 1.5-2.4g/kg or .73-1.10g/lb***

Pregnant: 1.7-1.8g/kg or .77-.82g/lb****

Breastfeeding: at least 1.5g/kg or .68 g/lb

A few notes:

*If you’re overweight, and your priority is fat loss, focus on your caloric deficit. Some calculators will base protein targets according to total body weight while others find intake based on lean mass, or goal weight. MY POV IS TO FOCUS ON CURRENT TOTAL BODY WEIGHT IF YOU’VE NAILED MAINTAINING YOUR DEFICIT. Keep it simple

**Some research will show intake as high as 3.3g/kg helps those who are consistent in their resistance training minimize fat storage while in a surplus or “bulking”

***As calories go down, it may be helpful to skew towards the higher end of this range as you become leaner so you’ll maintain satiety

****LOLOLOLOLOLOL when I’m preg all I want is carbs so good luck to me and those who are like me. 🙂

Many educators will round these numbers up – myself included – so whey I say .8-1.2g of protein per pound of bodyweight, I’m referring to, and aligned with the above. Again you have to play around with intake to see what’s right for you but these are great starting points.