How much PROTEIN you should eat!

How much protein do you actually need to eat per day? This was a DOOZY to research which is why its so long. But y’all know I am going to give you the nuanced answer, not the easy clickbait answer.
-If overweight/obese, one method to calculate protein needs is to use your currentl bodyweight and consume 0.5-0.7g/lb protein per day (use the higher end of the range if trying to lose weight).
-Healthy weight individuals that are sedentary, consume 0.55 to 0.85g/lb protein per day.
-Healthy weight individuals that are active, consume 0.75-0.91 g/lb and if wanting to gain muscle should aim for the higher end of that range, up to 1g/lb
-Lean individuals such as bodybuilders who want to preserve muscle mass while dieting often go even higher.
-Pregnant women may require atleast 0.8g/lb and lactating women 0.68g/lb, however you must consult your doctors.
-Ideally, spread out your protein consumption over ~4 servings in a day
-Aim to get ~20-40g of protein at a time
-It is recommended to not exceed 3.7g/kg/day or 1.7g/lb which has been defined as the safe upper limit
-You can use plant proteins but because they have lower percentage of essential amino acids and are less digestible, you will need to ensure combining plant foods to get all essential amino acids and have an intake on the higher end of your range. Plant based protein powders are generally made to be very digestible however.
-If you have kidney disease (CKD) or cirrhosis, you must talk to your doctor about your protein intake, as it is highly individualized. The evidence is very mixed for CKD and how much protein the individual should consume is based on how advanced the kidney disease is, if they have any other active or chronic medical conditions, their metabolic health, and many other factors. The guidelines recommend reduced protein intake to the RDA level of 0.8g/kg protein per day for CKD stage 3 and above, but also note that the evidence is mixed. Given the complexity, its crucial that you talk to your doctor and potentially an RD to determine the appropriate amount of protein intake for you if you have CKD.
This is NOT medical advice. Always consult with your doctor regarding changes to your diet, medications, and supplements.
References: PMIDs: 35331517, 34494110, 25807346, 24477298, 16004827, 29938995, doi.org/10.3945/jn.114.194878, doi.org/10.1093/gerona/gls229, DOI:doi.org/10.1053/j.ajkd.2020.0..., and examine.com references
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[@Updog89]

How much should overweight active people eat? I’m a 5’2 142lb woman about 10lbs overweight, I run 20-40 miles per week and do Pilates 2-3x per week. I also have PCOS if that matters.

[@mahmuddin4226]

Say yes to great informative and CONCISE content without the rambling fluff!

[@redfullmoon]

You use metric (Grams) of protein but then switch to Imperial (pounds). Ain't nobody got time to convert 😑 americans 😑

[@ultraghostrider8305]

1 kg is basically 2.2 pounds. so 2.2g per kg body weight per day. aint that time consuming