We all know that protein is important for us. We know that we should be eating it. We know that it keeps us full longer. But how much should we be eating? Is all protein created the same? Well, let’s take a deeper look into the world of protein so you can make sure you’re fueling your body in the best way possible.

How Much Protein Should You Be Eating?

Each of us are different. We have different molecular makeups, different metabolisms, different body fat percentages, and different goals. So, naturally everyone’s protein goals are going to differ! 

The Protein General Rule

Here’s the good news:

There is a simple and easy way to figure out how much protein you should be eating everyday. The general rule of thumb is 1 gram of protein for every pound of your goal weight.

If you weigh 160 lbs but your goal is 140 lbs , you should be eating 140g of protein daily. This is widely used as an easy way to calculate daily protein intake, and most people will see a lot of fat loss and muscle gain with this method.

Here’s how it works:

Whenever you’re trying to lose weight, you should be in a calorie deficit (burning more calories than you’re eating). When you’re in a calorie deficit your body will use your fat and muscle as fuel. However, eating enough protein while you’re in a calorie deficit allows your body to preserve as much muscle as possible, while also losing fat. Eating enough protein also allows your body to repair themselves and GROW! And who doesn’t want bigger muscles? 

Another benefit of eating enough protein is satiety (a fancy word for feeling full). Carbs are like your body’s kindling, it burns hot and fast. Protein is your body’s big, heavy logs. It’ll burn more slowly but for a lot longer. The bottom line is that you will be fuller longer, instead of constantly feeling hungry with sugar crashes. 

Eating 1g of protein for every 1lb of body weight will definitely give you these benefits. 

The Problem with the General Rule

Although the general rule is very effective for most people, there are some caveats to consider.

If you weigh 250 lbs, it would be awfully hard to eat that much protein! You’d almost have to be eating protein every hour to get there!

If your goal is to lose weight, here’s what you do:

Eat 1g of protein for every 1 lb of your goal weight. If you weigh 250 lbs but would like to weigh 190 lbs then 190g of protein daily should help get you to your goal.

If you weigh 250 lbs and just want to eat enough protein to fuel your body, you could do .5g of protein for every lb (125g protein).

More to Consider

Some people might want to get a little more fine tuned or specific with their protein goals rather than a general approximation. More detailed calculations will take more things into account like gender, physical activity, and age which can affect the amount of protein you should be having.

It might seem overwhelming to figure out your ideal protein intake amount but here’s the good news: there are so many tools out there to help you! 

• Precision Nutrition Protein Calculator

• Highly regarded science-based approach

• Customizes intake for fat-loss, muscle gain, or maintenance

• The Ultimate Macro Calculator | Precision Nutrition

• Cronometer

• Easy to use App!

• Tracks your diet with micronutrient detail

• Automatically calculates your daily protein intake based on your profile

• Nourish incorporates their meals into Cronometer making your protein tracking even easier!

• My FitnessPal

• Well-known app with a huge food database

• Let’s you track your macronutrient (protein, fat, carbs) intake daily

• IIFYM (If It Fits Your Macros)

• Really good for fitness focused goals (bulking or cutting)

• The Original IIFYM • If It Fits Your Macros • The IIFYM Macro Diet

The Different Kinds of Protein

Protein can generally be split into two different categories: animal-based and plant-based, and it’s pretty much exactly what it sounds like. 

Animal-Based Protein

Animal-based protein is obviously things like chicken, pork, and beef but it’s also things like eggs, dairy, and whey protein. Anything that is derived from an animal. Whey protein is a great choice for muscle building and recovery but can upset your stomach if you’re sensitive to dairy.

Plant-Based Protein

Plant-based protein is a great way to go if you’re sensitive to dairy or are vegetarian. Things like legumes (peanuts, chickpeas, and lentils), nuts or seeds, and certain grains are high in protein. 

Choosing your protein sources depends on your personal preference and dietary restrictions but once you figure out what you like and what works for you, stick with it! Hitting your protein goals is so much easier when you have a routine that creates a habit. Because we all know that change comes with consistency!

What Eating Enough Protein Does for Your Body

We all know that eating enough protein is key to building muscle, but there are so many more benefits that we tend to forget about.

Supports Metabolism

Protein has a higher thermic effect compared to fats and carbs, meaning your body burns more calories to digest it. This can help support a healthy metabolism, which is useful for maintaining or losing weight.

Hormone Production

Proteins are broken down into amino acids, which are crucial for the production of various hormones, including insulin, growth hormones, and thyroid hormones that regulate metabolism.

Boosts Immune System

Many immune cells and antibodies are made from proteins. Consuming enough protein helps your immune system function properly and fight off infections.

Keeps You Full

Protein helps control hunger and appetite by increasing feelings of fullness (satiety). It also helps regulate the release of hormones that influence hunger and fullness, such as ghrelin and leptin.

Blood Sugar Regulation

Protein helps stabilize blood sugar levels by slowing down the absorption of glucose. This is especially important for those with or at risk of developing insulin resistance or Type 2 diabetes.

The Takeaway

Eating enough protein is vital for muscle gain, weight loss, and overall health. Nourish provides a convenient and delicious way to hit your protein goals. We strive to make our meals as protein rich as possible. With a few exceptions, the protein will always be higher than the carbs or fats on any of our meals. If you’re ready to fuel your body for a higher standard of living, Nourish is ready for you.