How much protein should you eat?

General question, but a good to know thing?

How much protein should you eat per day? What should be your daily protein intake?

? It's not very straight forward like eat twice your body weight, which is heard very commonly. There is something more to it.

How much?

To "guesstimate" your intake, I would recommend you to have 0.8gms to 2.2gms/kg of Lean Body mass. ??

Lean body mass(LBM)? What is it? ??

To keep it simple, it's the weight excluding your body fat(google definition, lol). So, if you have a rough idea about your body fat%, then you can calculate your LBM. ??

Example - A person weight 100kgs & have body fat around 30%, so the LBM would be - (1-0.3)= 0.7, which says that your LBM is ~70kgs for a 100kg guy with 30% BF. ??

So the protein intake for the above case should be - 70(lbm)*0.8 to 70(lbm)*2.2 - 56gms to 154gms. ??

Now, even this again is not that simple, but a good point to start off with. ???♂

Another thing, try to have protein in every meal. Like if you are a 3 meal person, divide your intake by 3 & try to have it accordingly.

However, the target should be completing your protein intake for the day first. In the end, caloric intake is all that matters.??

? Another thing, I would like to add - Protein intake depends on a lot of factors including your lifestyle, your body composition, your goals. But yeah, this one would be a sure thing to start.

? P.S. Don't trust the calculation always as they are good for a "Guesstimate"(Don't ignore this word, said it above as well).

?? For any other queries, suggestions or transformation plans, you can DM me anytime or check the link - linktr.ee/fitnsbynishant

?? Feel free to comment. Do tag those who follow "twice the body weight" thing.