06/15/2026
Fueling Your Goals: How Much Protein Do You Need?
Protein isn’t just for bodybuilders—it’s the foundation of recovery, strength, and overall vitality. While needs vary, here’s how to find your ideal daily target:
1. Determine Your Goal
Sedentary: 0.8g per kg of body weight (minimum to prevent deficiency).
Active (Hiking, Skating, Training): 1.2–1.6g per kg of body weight.
Strength/Muscle Focus: 1.6–2.0g per kg of body weight.
2. Optimize Your Intake
Spread it out: Aim for 20–40g of protein per meal rather than one massive dose.
Prioritize Post-Workout: Consume 15–25g of protein within 2 hours of exercise to support muscle repair.
Start Early: Include at least 30g at breakfast to set a productive tone for your metabolism.
Quick Rule: If you weigh 150 lbs, a moderate active goal is roughly 80–110g of protein per day.
Always listen to your body and prioritize high-quality, whole-food sources. Have specific health goals? Let’s chat about your unique nutritional needs at your next appointment.
Are you currently tracking your daily macros, or would you like tips on the best protein-rich foods to keep in your pantry?
