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and Health
Optimizing your protein intake helps ensure you’re getting enough of the most important nutrient for muscle growth, recovery and overall health. It also helps you reach your health goals and achieve maximum results. Here we provide the guidance you need to calculate your daily protein intake.
Step 1: Calculate Your Protein Needs
The first step in achieving your protein goals is to determine how much protein your body needs each day. This can vary depending on your fitness level, weight and other factors associated with your goals. The most widely accepted guideline is the Recommended Dietary Allowance (RDA) which states that adults should aim for 0.8 g/kg of body weight each day.
For example, if you weigh 80 kg, your RDA is 64 g of protein per day.
Step 2: Adjust Your Protein Intake According to Your Goals
Once you have your RDA calculated, you may need to adjust your daily protein intake according to your goals. If you intend to build muscle, you should aim to eat 1.5-2 g/kg of protein. Those looking to lose weight could go up to 2+ g/kg.
Step 3: Calculate Your Protein Intake From Food Sources
Your next step is to get your protein from food sources that are packed with quality nutrition. Protein-rich foods include lean meats, fish, eggs, dairy, nuts, seeds and plant-based proteins.
To calculate your protein intake, add up all the protein sources you consume each day. For example, if you eat 3 eggs, 60 g of chicken breast and an almond milk latte, that totals to 25 g of protein.
Step 4: Supplement Your Protein Intake With Protein Powders
If you’re having trouble consuming enough protein from food, consider protein supplements like whey protein powder. This is an easy and convenient way to get the protein your body needs each day.
When choosing a protein powder, opt for one that is low-calorie and made from high-quality sources. There are a variety of flavours and types to choose from, such as whey, casein, pea, hemp, and even vegan options.
Step 5: Track Your Results
Understanding your daily protein intake helps ensure you are getting enough to reach your goals and maintain your health. To track your protein intake, use a nutrition tracking app or just keep a food diary. This helps make sure you are getting the right amount of protein every day.
Consuming the right amount of protein each day is essential for optimal health and performance. By following the steps outlined here, you can ensure you are getting the protein your body needs for maximum results and health.
