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How much protein should i eat?
Once you know how many calories you consume, multiply that number by 10% and 35% to get your range. For example, a person who consumes 2,000 calories per day would need to consume 200 to 700 calories daily from protein.
You can target a specific number of protein grams per day as an alternative to the percentage approach. A straightforward way to get a range of protein grams per day is to translate the percent range into a specific protein gram range.
How to Calculate Grams of Protein Per Day
Each gram of protein contains four calories. Divide the two calorie range numbers by four. For example, someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.
Based on Weight and Activity
Other ways to get a more specific protein goal may consider lean muscle mass and/or physical activity level.
The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day.2 One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.
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