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How many grams of protein do you need each day?

According to the USDA, Using a percentage range is a simple way to calculate your specific protein needs. Considering a specific calorie intake, you can target the amount of protein that is needed based off your biological makeup. Note: Every gram of protein contains 4 calories.

If each gram of protein = 4 calories, then you divide the two calorie range numbers by 4. For example, a man who eats standard 2000 calories in a day would want to maintain 200 to 700 calorie intake (around 55-180 grams) each day.

Also, you can use lean muscle mass/physical activity level to distinguish your protein range. Typically your basic protein needs are taken into account based off a % of your total daily calorie intake.

Calculating your protein intake

Body Weight & Physical Activity

Looking at the average adult, needing approximately 0.6-1.0 grams of protein per kilogram of body weight each day. For example, if 1 (kg) = 2.2 (lbs), a person who weighs 165 (lbs) would need approximately 60 grams of protein each day.

Use either calculation to find your daily protein intake.

  1. Dividing your weight into pounds by 20 and multiplying it by seven. You need just a little more than seven grams of protein for every 20 pounds of your body weight.
  2. You can also determine your protein requirement by multiplying your weight in pounds by 0.36.

Based on Lean Body Mass (LBM)

To you Lean Body Mass LBM by the appropriate activity level.

  • Sedentary (generally physically inactive): multiply by 0.5
  • Light activity (includes walking or gardening): multiply by 0.6
  • Moderate (30 minutes of moderate activity, thrice weekly): multiply by 0.7
  • Active (one hour of exercise, five times weekly): multiply by 0.8
  • Very active (10 to 20 hours of exercise weekly): multiply by 0.9
  • Athlete (over 20 hours of exercise weekly): multiply by 1.0

Keep in mind that your protein needs may also need to be increased depending on how active you are.

Macro Pie Chart






Healthy Fat

Nutrient Density, Macro & Micro Nutrients

The macro nutrients are proteins, carbohydrates, fats, fiber and water. The micro nutrients are minerals and vitamins.

Macros are the nutrients needed in larger quantities to maintain habitual growth and development. Macros are the fuel for the body and initially supports our energy.

(7) Major Macros & Micros:

  • Proteins
  • Carbohydrates
  • Fats
  • Dietary Fiber
  • Water
  • Minerals
  • Vitamins


USDA. Dietary guidelines for Americans 2020–2025. Published Dec 2020

Mangano K, Sahni S, Kiel D, Tucker K, Dufour A, Hannan M. Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation StudyAmer J Clin Nutr. 2017;105(3):714-22. doi:10.3945/ajcn.116.136762

Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: review and recommendationsNutrients. 2019;11(6):1289. doi:10.3390/nu11061289


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