How Many Grams of Protein per Day?

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The amount of proteins the human body needs depends on the individual. Are you a man or a woman? Do you want to build muscle, lose fat, or just maintain? How much do you weigh?

There are many different factors that plays a role in how much protein you should consume per day. In this post, I am going to cover the amount of proteins you should eat for your goals using different calculations.

 

Proteins per Day Calculations

The general amount for the average person:

According to the DRIĀ (Dietary Reference Intake), the amount of proteins for an average person should be somewhere around 0.36 – 0.6 grams per pound of body weight.

So, if you are someone that weights 150 lbs, then the calculation should look like this for you:

Calculation:

150 lbs x 0.36 = 54 grams

150 lbs x 0.6 = 90 grams

Your protein intake per day should be around 54 – 90 grams if you weight 150 lbs.

 

To build muscle:

If you are someone that wants to build muscle, 0.82 grams per pound of body weight is what you should be aiming for.

The calculation for someone that weights 150 lbs, would then be:

Calculation:

150 lbs x 0.82 = 123 grams

 

To lose fat while maintaining muscle:

If you are someone that wants to lose fat, 0.82 – 1 grams per pound of body weight is what you should be aiming for.

The reason to this, is because when you are eating in a caloric deficit, you will need a little extra amount of protein to support and maintain your muscles. Also, proteins keeps you fuller, so it makes it easier to be in a caloric deficit.

The calculation for someone that weights 150 lbs, would then be:

Calculation:

150 lbs x 0.82 = 123 grams

150 lbs x 1 = 150 grams

Your protein intake per day should be around 123 – 150 grams if you weight 150 lbs and want to lose fat.

 

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