This is without question one of the most common nutrition questions I get as an RD. And I totally understand why! It’s one of those things that you can Google all day long, but it’s very easy to wind up more confused. There is just so much information out there. So many equations and calculators. So many fitness sites telling you to eat insanely high amounts of protein.
The good news is, it doesn’t have to be so complicated! Let’s go back to the basics to give you a realistic idea of how much protein you really need.
Ready to do some math?
Nothing too crazy, promise.
All you need to know for now is your weight in kilograms. To figure this out, just take your weight in pounds and divide by 2.2. Here’s an example!
150 lb / 2.2 = 68.2 kilograms (kg)
Step 2! The recommended daily allowance (RDA) for protein is 0.8 grams per kg body weight. So if we go back to our example:
0.8 x 68.2 kg = 54.5 grams of protein per day.
You’re probably thinking that this sounds super low. Remember that this is the RDA, which is baseline for a sedentary person with no health conditions that require additional protein. 0.8 grams per kg will give your body what it needs to preserve muscle mass and maintain all of those cool functions we talked about earlier.
Activity increases your protein needs
The more active you are, the more protein you need.
If you’re active – The American College of Sports Medicine recommends 1.2 – 2 grams of protein per kilogram bodyweight.
If you’re building muscle – The recommendation increases to 1.4 – 2.2 grams of protein per kilogram bodyweight. Yes you have probably seen recommendations higher than this and you can safely eat more than this. However, it’s not likely necessary for most people.
If you prefer to look at the percent of calories from protein (this makes it easier to figure out other macros sometimes), the range from protein should be somewhere between 10-35% of the calories you eat every day. If you’re highly active and/or trying to build muscle, aim for the higher end of this range.
For weight loss – Yes, you should eat more protein if you’re trying to lose weight. Not only does protein fill you up and keep you satisfied between meals, but it also preserves muscle mass so you can focus on losing fat.
Consider working with an RD to figure out how much protein you need
Small but necessary disclaimer: the 
best way to figure out YOUR needs is by working with an RD or your health provider. If you do the math and you’re still not sure, it’s 100% worth your time to work with someone 1:1.
Source by www.blogilates.com
