How much protein do you need?
Without getting into too many technicalities, recommended protein intake for a sedentary person is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This amounts to:
56 grams per day (man)
46 grams per day ( woman)
If you’re recovering from illness, in a physically demanding job, or trying to gain muscle mass;
Most studies suggest that 0.7 – 1 grams per pound of lean mass* (1.5 – 2.2 grams per kg) is sufficient.
This amounts to;
56-91 grams per day (male)
46-75 grams per day (female)
The best strategy is to stagger your protein intake throughout the day at around 15-20g at a time, this allows time for physiological processing and avoids it being stored as fat. Studies also show that protein intake beyond around 95g is not utilised and again you run the risk of storing the excess as fat and putting a burden on your kidneys.
*Lean mass is muscle mass minus total body fat. Most gyms have a machine that can measure this for you.