Hello! I was wondering if you could help me determine how much protein I should be eating everyday. I’ve heard so many things. I am 24yo female, I strength train 4 days a week and do yoga 1x a week to break that up. I may be switching that up a bit, but wanted to get a good idea on how to calculate it (if that’s how it works). Thank you.

– Erol B.


The headlines (and advice) are confusing! Between “most healthy adults already get enough protein” and “US adults do not consume enough protein” there is a grey area of observation, based on how the research is interpreted. On the one hand, people that meet energy needs probably meet protein needs, while those that are dieting, recovering from illness or are aging may need more.

For a fit, healthy young adult who is consuming adequate calories to maintain weight, use the protein RDA of 0.8 gm/kg body weight as the guide. Using a range for percentage of calories from protein is less precise. From pounds, divide weight by 2.2 to get kilograms then multiply by 0.8 to get your target amount of daily protein. If you are looking to add lean mass then increasing protein to 1.2 gm/kg is suitable.

To determine if you’re meeting your goal, use a reliable source to count up your protein intake. Check that a diet app or website you’re using relies on the USDA Food Composition Database.


– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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