How Much Protein Should You Eat?

May 07, 2020

Hello Dear One!

I hope everyone is treating themselves well in this time.

If you’ve been eating in ways that have been less than ideal or par for the course as of late – you may or may not wish to incorporate another guideline into the mix.

Many of us have heard conflicting information around the amount of protein an adult needs, and if you do indeed have a personal wonder – some of these guidelines and suggestions might be helpful.

So first off, protein is NECESSARY.

It’s made up of amino acids which are considered the building blocks of life.

We need protein to make and repair cells, as well as to generate every type of tissue in the body. Protein is used to make enzymes, hormones, and other body chemicals.

Protein is obviously helpful in our efforts to become stronger and even to lose weight with it’s ability to lower certain hormones that help reduce hunger and help keep us full for longer.

SO HOW MUCH?

The RDA’s are seemingly LOW – but you can use them as a baseline, add the following additions and SEE HOW YOU FEEL.

Truth be told, when I started to get into researching this, I saw that my protein intake was probably on the lower end (closer to the RDA’s for my weight), but the truth is it’s also what’s worked for me food wise (type and amount) while still enabling me to feel strong and maintain and good amount of muscle.

SO, use these formulas as a starting point, and if it either makes SENSE to change up what you’ve been doing OR if you’d like something different to be resulting – then by all means.

The RDA’s suggest having .8g/kg of bodyweight.

150 lb/2.2 = 68.18kg x .8g = 54g protein

This is really for a sedentary individual.

If you do minimal activity take 1g protein for every kg.

For moderate activity multiply 1.3g protein per kg.

And for intense activity take 1.6g protein per kg.

See how this stacks up for you based on what you’re currently doing and how you currently look, function and feel.

YOU MAY NEED MORE.

But you probably won’t need less.

Too much protein CAN be problematic AND it can end up feeling like a chore vs a delightful choice when we think we have to ingest piles of it.

Oh, if not a surprise – pregnant and breastfeeding women need infinitely more than mere mortals. Typically their baseline is 70 – 100 g a day, and that could additionally vary based on the female.

So there you are.

I hope that simplifies some of the confusion.

LASTLY because this macronutrient has benefit – please don’t get re-confused and forget that it’s not a good source of fuel (carbs are easy, fat is better).

PLUS if you do have an interest in ensuring maintaining muscle mass now AND as time goes on – fat burning might be even more of interest as there are additional benefits with protein such as protein conservation and protein recycling which gives even more wiggle room with consumption when our body is in that biological mode,

And LASTLY, if you’ve already DONE Fat Burning Mastery and wish to drop some weight comfortably there is a special offer for you to possibly sweeten the deal of getting back ON the wagon. Please be in touch directly to hear more about that.

To getting you clearer on how the body works, and how to make it work for you.

xox, M

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