how much protein do i need
If you're aiming for the low end of what's typically recommended which is .8 grams/kg of bodyweight. For a 180-pound guy that works out to a mere 66 grams of protein a day. Up that to 1 gram/kg (which is more in line with recommendations for fit guys) and you get about 82 grams of protein a day. That's still not enough, according to the study. The data confirmed that higher protein diets help with weight-loss efforts, finding that subjects saw the best results with a diet of about 25% protein. They suggest 25-35 grams of protein per meal, which works out to 75-105 grams in a dayâbefore any snacks. What's more: It's not just about how much you get in a day; timing is important too.
But however you get your protein, when you calculate your ideal total daily intake of food you will start with figuring out how much protein you need. The official US RDIs for protein suggest that most people, on a 2000 calorie diet, need only 50g of protein daily.