weight x 0.36 grams of protein.
2. For weight loss, the calculation would be your weight x 0.7 grams of protein.
3. For muscle gain, the calculation would be your weight x 0.8 grams of protein.
The best way to ensure that you’re getting your protein is to get it from whole food sources like lean meats, fish, eggs, beans, nuts, and grains. If you’re not able to get it from those sources then you might have to supplement with powders, bars, etc.
Keep in mind that whatever your fitness goal, it is important to consume fewer carbs and/or fat because of the additional calories coming from protein. To make tracking easier, try using an app. There are several different ones to choose from. See what works best for you.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body, and Soul.” You can find me on Instagram @gluteus_fabulous