Studies show we can only use 20-30 grams of protein per meal and about 0.8-1.2 grams per kilogram of body weight per day.*

Wondering how much protein you need every day? Registered Dietitian Whitney English explains why it’s important to practice moderation, even when it comes to protein.

We’re often told that we need to eat huge amounts of protein to build muscle. But the truth is: too much of anything is good for nothing. Unlike carbohydrates and fat, our bodies don’t have a way to store excess protein. That means any protein beyond what your body needs is either:

- Burned (inefficiently) for energy
- Converted to fat

Eating too much protein has also been linked to an increased risk of chronic diseases, like diabetes, cancer, and heart disease.

So, how much protein should you eat? Here are six things to keep in mind:

- Plan to eat about 20 to 30 grams of protein at meals. Anything over that won’t be used efficiently.
- Try to consume between 10–35% of your daily calories from protein. (Any more and you’ll be left with an unbalanced diet and may miss out on vital nutrients.)
- Aim to eat about 0.8 to 1.2 grams of protein per kilogram of body weight every day.
- Keep in mind that the amount of protein your body needs also depends on factors like age and activity level.
- Spreading your protein intake throughout the day is key.
- Always balance your meals with good sources of complex carbohydrates and unsaturated fat.

MEET YOUR NUTRITION GOALS WITH MYFITNESSPAL

MyFitnessPal has a complete set of tools to help you practice healthy habits, meet goals and track your progress along the way. Start your journey or keep it going. Go to the app and log a meal: [ Ссылка ]

*Research can be found here: [ Ссылка ].

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