If you’re looking to lose weight, build muscle, or stay healthy and active, it’s essential to know the daily protein your body needs. To help you, we’ve put together a list of the most common questions regarding the topic of protein intake:
1. Calculate your basal metabolic rate (BMR).
To figure out how much protein you need daily, you’ll need to know your basal metabolic rate (BMR).
To calculate how many grams of protein per day is right for me based on my height and weight, I just divide my daily caloric intake by 12—which gives me an idea of how many grams of protein I’d need every day if I wanted to maintain my current weight or lose 5%.
2. Calculate total daily energy expenditure (TDEE).
The next step is calculating your total daily energy expenditure (TDEE). This is the amount of energy you burn in a day, and it’s calculated by multiplying your Basal Metabolic Rate (BMR) by your activity level.
Your BMR is the number of calories one’s body needs to function at rest; it accounts for things like breathing and digesting food and essential bodily functions such as heart rate variability or blood flow.
When you calculate TDEE, it’s essential to consider how active you’re physically when eating. Suppose you’re sitting on the couch all day watching TV and eating pizza while playing video games (not exactly an athletic activity). In that case, this will lower how many calories are burned due to physical inactivity during those activities!
3. Calculate your protein needs.
To calculate your protein needs, you’ll need to know two things:
Your weight in pounds. This is determined by subtracting the amount of water you drink (which will vary based on body type) from your body mass index (BMI).
How active are you? The higher your activity level, the more calories per day it takes to maintain that level of energy expenditure; if you’re an athlete or very active at work/school/etc., then multiply this number by 2.5 when calculating how much protein you need daily!
You need approximately .8 grams of protein per kilogram of body weight
According to the National Academy of Medicine, the recommended daily protein intake for adults is about 0.8 grams per kilogram of body weight. Based on this recommendation, a 185-pound person would need about 67 grams of protein daily.
If interested in knowing how much protein you should eat each day (or if you’re just curious), there’s an easy way to figure out your current intake: Add up all the foods that provide at least 20% or more of your total daily calories from protein and divide by 7 (the number of meals per day). If this gives you an overall estimate of 2-3% over or under what experts recommend—it’s probably fine!
In conclusion, you should remember that protein is essential, but if you are a regular at the gym, you will also need to consider the importance of supplements. This will help you maintain a balance in your routine.