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Calculate how much protein you need according to your body weight Molloy advises people to eat about 0.75 grams of protein per pound of total body mass, or 1.6 grams per kilogram.
“Expert guidance suggests multiplying your body weight in pounds by anywhere from 0.55 to 0.72 to calculate the grams of protein you need daily,” Pasquariello said.
Plus, see what the best protein sources are for meeting your goal faster.
To lose weight, you may need to up your protein intake while reducing your overall calorie intake. A 2020 systematic review and meta-analysis looked at 18 studies on protein and weight loss.
The Harris–Benedict equation (also called the Harris-Benedict principle) is a method used to estimate an individual's basal metabolic rate (BMR).. The estimated BMR value may be multiplied by a number that corresponds to the individual's activity level; the resulting number is the approximate daily kilocalorie intake to maintain current body weight.
Take your body weight in pounds, divide by 2.2 and then multiply by 0.8—this tells you how many grams of protein you should be eating per day. Related: 50 Healthy High Protein Recipes
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