How much protein should you eat in a day?

If that is a question you have asked yourself, you are at the right place.


And even if you haven’t, well this is where you should be.


This is one macro that I love talking about as it has, in my personal life, created a huge difference to body recompositioning.


Protein needs can be calculated based off your current weight.


This macro is so important to maintains muscle mass , increase satiety, prevent cravings and achieve weight loss + body recomposition goal. Also protein is important to create satiety after your meals.. (remember it secretes a hormone Peptide YY which creates fullness after a meal..)





According to Harvard health journal, the recommended dietary allowance for protein is a 0.8 grams per kg of body weight. However, in the nutrition world there has been a debate over this (how much protein is needed per day?)


A lot of nutrition research and literature says that at least 1 gram of protein per kg of body weight is important unless you have underlying kidney problems.


I do agree with this baseline of getting protein = to your body weight (this is the minimum).


However the typical range if you are an active person can go up from 1.2 to 1.6.


This all depends on your physical activity, gender , size etc. Experiment with your meal - if you are hungry after a meal it is probably because you haven't had protein in your previous meal. Add half or 1 ounce more of the protein in the next meal and see how it makes you feel. A moderately active person can go to 1.2 grams of protein per kg of the body weight.


Calculate Protein Intake - (see the ranges)

1.2 grams to 1.6 grams x per kg of body weight.


So please do not skip this MACRO from your meals and add some healthy fats to create a wholesome and nutrient dense meal.


Stay healthy

Swati