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• Everything's touting how much protein it has these days, but how much do you really need?
• The range varies greatly, depending on how much you work out.
• There's an easy trick you can do to find out exactly how much protein you should be eating.
Between fad diets singing the praises of healthy fats, nay-saying carbs, or plugging protein, it's hard to tell just how much of every nutrient you should be eating every day. Protein, in particular, is a conundrum for most people, because the ideal daily intake varies wildly based on your weight, activity level, and fitness goals. But now, thanks to some math and a little help from the USDA, we've got a definitive answer for you.
On average, the USDA recommends that men and women over 19 years old eat at least 0.37 grams per pound of body weight per day. That means, if you weigh 150 pounds, you need about 55 grams of protein. However, that's the bare minimum requirement — like for those who'd rather Netflix and chill than go for a long walk after work. Here's how to calculate what you really need:
If you work out A LOT:
When you're hitting the gym four or five days a week, you need somewhere between 0.5 and 0.9 grams of protein per pound of body weight. Again, if you weigh 150 pounds, that's somewhere between 75 and 135 grams of protein per day. According to Health.com, this amount is best for rebuilding muscle tissue after high-intensity workouts.
If you're looking to lose weight:
Adding more protein to your diet — and making it about 30 percent of your daily calories — you'll eat less. That's because it takes longer to digest than carbs and helps you feel full for longer. So what does 30 percent look like? It translates to roughly 0.8 to 0.9 grams of protein per pound of body weight — or 120 to 135 grams of protein per day.
If you'd rather Netflix and chill:
Living a more sedentary lifestyle? No shame in that, just stick to the USDA guidelines, which is only about 10 percent of your daily calories. That's more than likely adequate if you aren't super active but you should also talk to your doctor if you don't feel fully energized throughout the day.
To help give you a better idea of just how much you should be eating to hit these protein goals, we've made a handy chart. An average serving of protein, for any given meal, is about 20 grams. Here's exactly what that looks like in different foods:
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