Published on 10 Sep 2019
As with most things in nutrition, there’s no simple answer. Your individual needs depend on your health, body composition, main goal, and level of physical activity (type, intensity, and duration). And even taking all this into account, you’ll end up with a starting number, which you’ll need to adjust through self-experimentation.
Daily requirements are expressed in grams of protein, either per kilogram of body weight (g/kg) or per pound of body weight (g/lb).
Daily protein intake recommendations :
*If you’re sedentary, aim for at least 1.2 g/kg.
*If you’re of healthy weight, active, and wish to keep your weight, aim for 1.4–1.6 g/kg.
*If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–2.4 g/kg.
*If you’re of healthy weight, active, and wish to lose fat, aim for 1.8–2.7 g/kg
*If you’re overweight or obese, aim for 1.2–1.5 g/kg
*If you’re pregnant, aim for 1.66–1.77 g/kg
*If you’re lactating, aim for at least 1.5 g/kg