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How much protein should I eat in a day?

How much protein should I eat in a day?

Eat 0.4 – 0.8 grams of protein per pound of body weight.

The recommended amount depends on how active you are and how much you weigh.

Sedentary adults:

Eat 0.4 grams of protein per pound of body weight.

Sedentary adults get less than 150 minutes of exercise per week or less than 5,000 steps a day.

Adults exercising to lose weight:

Eat 0.5 – 0.7 grams of protein per pound of body weight.

Example:

Someone who weighs 200 lbs and is exercising to lose weight should eat 100 – 140 grams (g) of protein per day.

Here’s the math:
  • 200 lbs x 0.5g protein/pound = 100 grams of protein
  • 200 lbs x 0.7g protein/pound = 140 grams of protein

There are 4 calories in one gram of protein. The above recommendation (100-140 grams of protein) is equivalent to 400-560 calories of protein.

  • 100 grams x 4 calorie/gram = 400 calories
  • 140 grams x 4 calories/gram = 560 calories

Protein recommendations for adults at various weights (150 – 400lbs):

Sedentary adults:
  • If you weigh 150 lbs, eat 60 grams (240 calories) of protein per day.
  • If you weigh 200 lbs, eat 80 grams (320 calories) of protein per day.
  • If you weigh 250 lbs, eat 100 grams (400 calories) of protein per day.
  • If you weigh 300 lbs, eat 120 grams (480 calories) of protein per day.
  • If you weigh 350 lbs, eat 140 grams (560 calories) of protein per day.
  • If you weigh 400 lbs, eat 160 grams (640 calories) of protein per day.
Adults exercising to lose weight:
  • If you weigh 150 lbs, eat 75 – 105 grams (300 – 420 calories) of protein per day.
  • If you weigh 200 lbs, eat 100 – 140 grams (400 – 560 calories) of protein per day.
  • If you weigh 250 lbs, eat 125 – 175 grams (500 – 700 calories) of protein per day.
  • If you weigh 300 lbs, eat 150 – 210 grams (600 – 840 calories) of protein per day.
  • If you weigh 350 lbs, eat 175 – 245 grams (700 – 980 calories) of protein per day.
  • If you weigh 400 lbs, eat 200 – 280 grams (800 – 1120 calories) of protein per day.
Source:
Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook. Chestnut Hill: Human Kinetics.
ACSM Health and Fitness Summit 2012; The Role of Protein in contemporary Approaches to Weight Management.



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