How much protein should I consume per day?

Did you know that the commonly recommended RDA of 0.8 g/kg of protein isn't actually sufficient for building or maintaining muscle mass? That amount is merely a baseline to prevent your body from wasting away. In optimal health and fitness, protein requirements need a more personalized approach.
‌
The most precise way to determine your protein needs is based on your lean body mass. A DXA scan offers the most accurate insight into your lean body mass, which includes components like bones, ligaments, tendons, internal organs, and most crucially—muscle.
‌
While we highly recommend a DXA scan for precise calculations, a good rule of thumb is to base your protein intake on your ideal body weight. Aim for 1.8-2.0 grams of protein per kilogram of your ideal (or current, if already ideal) body weight. This range is tailored to various factors, including your age, activity level, and specific health goals.
‌
For a 130-pound individual:
Convert pounds to kilograms: 130 pounds / 2.2 = ~59.09 kg
Multiply by the upper limit (2.0): 59.09 kg x 2.0 = ~118 grams of protein/day
So, in this case, a 130-pound person would aim for around 106-118 grams of protein daily.
‌
Interested in knowing your exact protein requirements and how to achieve them effectively? DM us, and we'll get in touch with you to personalize your nutrition journey!