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How To Calculate How Much Protein You Need

May 16, 2022

Protein, the building block of our body. It’s essential for building and maintaining muscle tissue, strength, and overall good health. Foods like lean meats, fish, kale, nuts, and whole grains are great sources of protein and can be easily added to your diet. But how much protein does your body actually need?

Table of Contents

How Much Protein Do You Need?

It’s no secret that many experience a decline in muscle mass as they age, but that doesn’t mean you have to accept it. With proper calculation, you can easily determine the amount of daily protein you need to repair and rebuild muscle tissue. Here are some ways to calculate the amount of protein you need each day.

man shopping for meat in grocery store

The Protein Calculator

The best part about calculating your protein intake is that the math isn’t hard. Simply use a protein calculator like this, and be honest about your height, weight, and lifestyle. For example, a person who weighs about 175 pounds, or about 80 kg, should eat about 64 grams of protein daily.

USDA Guidelines

Are online tools not for you? No problem. According to the U.S. Department of Agriculture dietary guidelines, the average adult needs to take in 10% to 35% of their daily calories in protein. Using the USDA calculation, a person who consumed 2500 calories a day would need 250-750 calories of protein daily.

While some find that guideline to be helpful, it’s missing some important variables such as weight, height, and activity level.

Protein Per Kilogram Ratio

The American College of Sports Medicine, the Academy of Sports Dietitians and Nutritionists, and other organizations recommend athletes consume about 2.0 grams of protein per kilogram of body weight daily. Whether you like playing sports or are regularly active, you should maintain a protein balance every day.

Physical Activity

Physical activities like riding a bike, weight lifting, or playing golf are great ways to stimulate your metabolism and burn calories. But to fully reap the rewards of physical activity, you need to have adequate protein levels daily.

older man on rowing machine

When calculating the right amount, think about how active you are and how active you want to be. Is your daily walk turning into a brisk jog or run? Then you’ll need more protein to compensate.

Since your body does not store protein, you should monitor intake closely. A balanced diet of complex carbohydrates, unsaturated fat, and protein can help reach new goals through increased energy levels and proteins for recovery.

Weight Control

Losing weight isn’t easy. Doing it without losing muscle can be even harder—but not impossible. Adding more nutrient-packed foods to your diet may be the key. A diet high in protein can boost your metabolism while helping you feel full (and avoid unhealthy foods).

Even while losing weight, your body still needs its building blocks. Think about how you’re losing weight. If it’s a result of exercise, your body needs protein to recover. And adding more protein to your diet can help boost your metabolism, which increases calorie burning and eventual weight loss.

You can reward your efforts with a protein powder designed to assist with weight loss—Mdrive Lean. With 18 grams per serving, you get the protein and amino acids you need while promoting healthy weight loss.

Mdrive Protein Supplements

Once you’ve determined the amount of protein you need daily, how will you ensure it happens? Whether you need more protein in your morning or need it for workout recovery—Mdrive has you covered.

Our protein powders Mdrive Lean and Mdrive Start are made from non-GMO ingredients and can help increase muscle growth, energy levels, and more. Shop online now or take our quiz to find out which one is right for you.

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