How Much Protein Should I Eat?

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Are You Getting Enough Protein?
Most American diets are protein deficient. 
 

Nothing crazy or fancy about this quick fix.

You can use the equation below to determine the general ballpark of the amount of protein the average person should consume daily for muscle maintenance (while strength training). 
 
Your Body Weight (in lbs.) = # of grams of protein to consume daily

Why is protein so important? We cover it briefly in this quick little video. 

 

So easy, right?
Say you weigh 150 pounds, you would aim to get at least 150 grams of protein in your daily diet. That’s it, no need to complicate it unless you have special health considerations to account for in which case you should ask a licensed nutritionist what amount would be best for you (thyroid problems, EDs, metabolic syndrome, diabetes, etc.).
 
If you have a clean bill of health and this is the first you’re hearing this simple equation, it may seem like a lot. However, when you’re eating this amount of protein you’ll discover you won’t have as much room (or the desire) to eat other not-so-filling foods and in reality, it’s not that much.
 
If you use the metric system, just convert your weight from kilograms to pounds by using the following conversion rate:
1 kg = 2.2 lbs
Now you may be wondering what type of protein you should eat. Here’s a starter list of some easy, protein-packed snacks to try:

 
  • Plain greek yogurt or cottage cheese 
  • Hard-boiled egg with hummus
  • Whey protein mixed in unsweetened almond milk or water
  • Homemade protein bars or bites 
  • Lean meats (chicken, fish, etc.)
  • Veggie Omelette or Eggs
  • Square Bars
Vegetarian or Vegan? Try:
  • Tempeh
  • Lentils
  • Beans
  • Tofu (in moderation)
  • Nuts & seeds (in moderation due to high fat content)
  • Vegan protein powder 
  • Square Bars
 
For a complete list and a complete 30-Day Meal Guide, please reference the Super System.