Recently, I had the pleasure of presenting 7 tips for building a healthy lifestyle to a group of wellness-minded women. We had some great discussions that went beyond the basics of nutrition, and one of the top topics was daily protein requirements.

Surprisingly, many people aren’t meeting the RDA (Recommended Dietary Allowance) for protein, which is a bit alarming when you consider that the RDA is just the bare minimum to prevent deficiencies. If you’re aiming for better health, the goal should be higher than the RDA’s protein recommendation.

What Is the Optimal Daily Protein Intake?

According to current research, for most adults, optimal protein intake is 1.2 to 1.6 grams of protein per kilogram of body weight per day. This range is associated with better overall health outcomes, including improved muscle mass, metabolism, and recovery from exercise.

How to Calculate Your Ideal Protein Target

Ready for a little homework? Here’s how to find out how much protein you should be eating.

1. Convert your weight from pounds to kilograms. (1 kg = 2.2 lbs)
2. Multiply your weight in kg by the optimal protein range (1.2 to 1.6 g/kg/day).

Example:

• Let’s say you weigh 170 lbs.
• First, convert that to kg:
  170 lbs ÷ 2.2 = 77.3 kg
• Now, calculate the lower and upper protein intake:
  77.3 kg × 1.2 g = 92.8 grams
  77.3 kg × 1.6 g = 123 grams

So, if you weigh 170 lbs, your optimal daily protein intake is between 92.8g and 123g.

Are You Meeting Your Protein Needs?

Once you’ve calculated your ideal range, the next step is to evaluate your current diet. Are you getting enough protein to support your health and fitness goals?

Why Protein Matters

Protein is more than just fuel for muscles. It plays a key role in tissue repair, immune function, and hormone production. If you’re not meeting your daily protein needs, you could be missing out on these vital benefits.

Need Help Hitting Your Protein Target?

If you’re unsure whether you’re meeting your daily protein goals or need help strategizing how to reach them, let’s work together! I can help you calculate your specific protein needs and create a plan that works with your lifestyle.

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