HOW MUCH PROTEIN SHOULD YOU EAT?
Alright, the USDA recommends right around 60 grams of protein per day for men and around 50 grams for woman. While this is an ok start it can leave you lacking, especially if you are training, or in any way active. The amount of protein needed varies based on weight, sex, age, activity level, type of activity.
The standard for protein intake is about .8 to 1.5 grams of protein per pound of body weight. You should not drop below .5 grams of protein per pound of body weight as this can leave you at a deficit and cause atrophy throughout the muscular, and skeletal structure. Your body will break down its own structure in order balance out any deficit. That is why protein awareness is mandatory for a healthy lifestyle.
If you are a healthy adult male who is training for mass your goal should be to get between 1.25 and 1.75 grams of protein per pound of body weight.
If you are a healthy adult female who is training for mass your goal should be to get between 1.00 and 1.50 grams of protein per pound of body weight.
If you are an adult male or female training to become fit without growth as the main goal you should consume between 1.00 and 1.25 grams of protein per pound of body weight.
A male or female who is going from a sedentary lifestyle to a training program should start off between 0.75 to 1.00 grams of protein per pound of body mass and upon hitting your first plateau in results increase that amount to 1.00 to 1.25 grams per pound.
A sedentary male or female who is not going to train or is not very active should limit their intake to between 0.50 and 0.75 grams of protein per pound of body weight.
Your calculation will be your weight (x) your target factor (=) your daily requirement of protein. Make sure to eat multiple forms of protein as not all protein is the same.
If I am an adult male who is training for muscle gain and my current weight is 255lbs my formula would be 225 (x) 1.75 (=) 393.75 grams of protein per day. You are luck you are not me as that level of protein is hard to get without eating 8 meals over an 18 hour day. On average you should be able to split your protein requirements over 3 meals and 3 snacks throughout your day and be able to process the resources efficiently.
Signs of too little protein are; Slow metabolism, no increase, or loss of muscle mass, mood fluctuations, trouble losing stored body fat, low energy levels, poor concentration, weak immune system, bone, and muscle pain.
Signs of too much protein are; nausea, dehydration, weight gain, constipation, bad breath, and an imbalance of yeast in your body.
Making sure to get the proper amount of diverse proteins in your nutrition plan will play a huge role in your healthy lifestyle. Whether you are a meat eater or not protein is life. Please use this tool to help you on you journey to the best version of yourself.