Read time: 2-3 Minutes
Everyone is talking about protein. Influencers are throwing out wildly high numbers, fitness fanatics are tracking every gram, and the average person is left wondering if any of it actually applies to them. But figuring out your protein needs is not complicated. You’ve just been overthinking it.
Here’s the quick answer: adults regardless of gender should eat at least 1 gram of protein per pound of your ideal bodyweight.
So, if you want to or do weigh 150 pounds, you should be eating 150 grams of protein per day.
That’s it. That’s the only conversion you’ll need to do to start out.
Let’s get more specific, since lifestyle and activity levels do matter.
If you have a sedentary lifestyle:
You don’t need a gym membership or a workout plan to start eating better. Right now, focus on two things: eating protein-forward meals and moving more. Even adding one 15 minute walk to your day can make a difference. Protein will kill your cravings, protect your muscle, and give you the energy you need to want to move more.
If you work out a few times a week:
The 1 gram per pound rule is your standard. Hit it consistently. This is what repairs your muscles after training and gets you ready to go again.
If you’re highly active but don’t follow a traditional gym routine:
Chasing kids, working on your feet all day, constantly on the move — that counts. Your body is working hard and it needs fuel to match. Follow the 1 to 1 ratio consistently so you can keep going.
If you’re an athlete training or actively trying to build muscle:
Talk to your coach, trainer, or doctor. You may be closer to needing 2 grams of protein per pound of body weight, since your needs are more specific. Get a plan built for your goals and actually follow it.
If you’re an older adult or elderly:
Protein is essential at this stage of life. Aim for 1 or more grams per pound of your ideal body weight. This is what keeps you strong, maintains your muscle mass, and lets you stay active and independent as you age. Talk to your doctor for a plan more specific to you, but this is a great place to start.
That’s it.
A high-protein diet is simpler than the fitness world makes it sound. Even if you’re not a fitness enthusiast, focusing on protein will help you feel great every day. Know your lifestyle, know the 1:1 ratio, and be consistent.
Learn more about protein here, or follow us on social media for healthy and delicious food content.