Written by Dr. Sandra Miranda, ND

If you are trying to get fit or loose weight, then increasing your protein can be helpful.  Protein can make you feel fuller for longer periods of time and it can also build and maintain muscle to keep your metabolism healthy.

But how much protein do you need?

The best way to calculate your protein requirement is according to your body composition but if you haven’t checked that lately, then you can use this formulation.

  • For non-vegetarians – 1 g / kg of body weight = # g of protein daily
  • For vegetarians – 0.8 g / kg of body weight = # g of protein daily
  • For athletes – 1.2 to 2 g / kg of body weight = # g of protein daily

Some people may struggle to meet their daily needs.  The more common groups of people who may be lacking protein are:

  • Adults over the age of 65 yrs old
  • Vegans and vegetarians
  • People on calorie restricted diets

Having the right amount of protein every day can help to boost up our metabolism, maintain muscle during a weight loss program, balance our blood sugar, support our adrenal glands, and in general gives us more energy.