How much protein should you be eating?
I see this question a lot, how much protein should I be eating? Well first, there is no real answer. It all depends on your specific goals of what you are looking to achieve. So here are some examples to get you in the right direction.
First, you must determine if you want to lose weight, maintain weight, lose body fat, gain an athletic build or gain muscle and size. Once you’ve determined your goals you’re ready to determine your protein intake for everyday.
Let’s say that you are a 200 pound male looking to go down in weight but yet build lean muscle at the same time. Let’s say you would like to weigh 180 pounds but look athletic as well. Then the rule is that you consume a gram of protein per pound of desired body weight. So in this case you would consume 180 grams of protein per day since this is your desired weight and want an athletic build.
Now let’s take the same scenario but want to build muscle and gain size. Then a 200 pound man would want to consume 1.5 grams of protein per pound of body weight until desired weight and muscle gains are achieved.
What about women? Usually women don’t want to appear “bulky” but at the same time lose fat and tone. So let’s use a 150 pound women who wants to lose 25 pounds. First, you must decide on how many calories you need to eat in order to lose weight. This rule also applies to men as well. Then after that is determined then you need to consume anywhere from .5-.75 grams of protein per pound of desired body weight. This also applies to men. So at 125 pounds, a women should consume 65-85 grams of protein per day. This will help in building lean muscle while not becoming to built or “bulky”.
In short, a typical individual should consume .5-.75 grams a day in order to sufficiently build or maintain lean muscle without packing on fat pounds due to excess protein intake. Also, remember to drink a lot of water! Drinking water not only aids in keeping your body hydrated due to the protein intake, but also will help your overall body functioning and help you burn calories as well!
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