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How Much Protein Do You Need Per Body Weight?
Protein is a vital nutrient that helps build and maintain muscle, repair tissues, and support immune function. But how much do you really need each day? The answer is simple: it depends on your body weight and activity level.
Recommended Daily Protein Intake
The standard guideline for adults is:
- 0.8 grams of protein per kilogram of body weight
- 0.36 grams per pound of body weight
This is considered the minimum to meet basic nutritional needs — not the optimal amount for athletes or older adults.
How to Calculate Your Protein Needs
Use this formula based on your body weight:
- In pounds:
weight (lbs) × 0.36= grams of protein per day - In kilograms:
weight (kg) × 0.8= grams of protein per day
Conclusion
To support your health, aim for 0.36g per pound (0.8g per kg) of protein each day. If you're physically active, older, or trying to build muscle, consider increasing that to up to 2g per kg. It's not just how much you eat, but also how consistently you spread it across meals.