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How Much Protein Per Day?

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The Best Information About How Much Protein Per Day

One of the biggest questions in nutrition is how much protein per day a person should consume. The reason this question is so common is because the answer tends to vary. Gender, weight, and goals can all have an effect on how much protein per day you should consume. This article will answer the question by giving a specific formula that can be used to set your protein intake according to your goals.

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The Recommended Daily Protein Intake

The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound of bodyweight, which is equivalent to 0.8 grams per kilogram of body weight. This formula is simple to use, to calculate how much protein you simply need to multiply your bodyweight times 0.36 to find how much protein per day you should be getting in your diet.

This formula is the basis for determining optimal protein intake, however, the 0.36 grams is variable depending on the goals of the individual. It is also important to recognize how much protein per day you should consume is a topic that is still highly controversial.

There have been studies that suggest the RDA for protein should be set higher or lower than the current RDA, so it is important to take into account other factors in daily protein intake.

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Athletes Vs. Non- Athletes

One of the most concerned groups about protein intake in the population as recreational and professional athletes. Because of the role protein plays in building and maintaining muscle, it is of vital importance that athletes at all levels are consuming an adequate amount of protein in their diet.

Also, because athletes are more active, burn more calories, and have a greater need for muscle building and retention, it makes sense that the protein recommendation for athletes would not be equivalent to the protein recommendation for their non-athletic counterparts.

Due to the factors mentioned above, the protein needs of an athlete are set significantly higher than a non-athlete, dependent on the type of activity. For power sports, the general protein recommendation is 0.64 to 0.73 grams of protein per pound of body weight (1.4 – 1.6 grams per kilogram).

This amount of protein is about double the RDA of protein and shows the importance of protein to the power athlete. For endurance athletes, the protein recommendation is also significantly higher at 0.54 to 0.64 grams per pound of body weight (1.2 – 1.4 grams per kilogram).

Eggs, milk, and whey protein all have very high digestibility and amino acid content and should be incorporated into your diet if possible.

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When to take Protein during the Day?

While how much protein per day you should consume is an important question, it is also important to focus on when the protein is consumed. The tendency in many traditional diets is to consume a majority of the daily protein intake with and around dinner. This delay of protein intake until the later parts of the day has nearly the same effect as not consuming enough protein in the day.

Because of the large period of time without significant protein intake, there is a large period of time when the body’s muscle does not have adequate protein to recover and grow.

For this reason, it is important to spread out protein intake throughout the day and consider both how much protein per day you are getting but also how to spread out this protein intake is throughout the day.

The Quality of the Protein

With the high amounts of protein necessary for certain individuals, the quality of the protein source is of similar importance to the amount. While it may seem all protein sources are the same when it comes to how much protein per day you are getting in your diet, all protein sources are not created equal. The supply of amino acids and the digestibility of the protein source are both important to consider.


Clearly, how much protein per day you should be consuming depends primarily on your weight and goals. For heavier individuals and athletes, protein intake is of greater importance.

When considering protein intake, it is important to consider the quality of the protein sources and the timing of protein intake throughout the day in addition to total protein intake.

Consuming enough quality protein for your body weight and goals throughout the day can lead to a much healthier lifestyle and should be an important consideration in your diet.

Protein Intake Calculator

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If you want to read more about- how much protein per day should I take, or about proteins in general, you can read here.

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