What Happens When You Eat Less Protein? My Experience
My experience of eating less protein while working out: harder lifts, more hunger, and changes in digestion, with research to put those…
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Protein & Nutrition Guides
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Answers to Common Protein Questions
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How Much Protein a Day for 90 kg? (198 lb)
At 90 kg (198 lb), current U.S. guidance works out to 108–144 grams of protein daily. See the math for muscle gain,…
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How Much Protein Does a 200-Pound Person Need?
A 200-pound adult generally needs about 109–145 grams of protein per day. See targets for general health, weight loss, and building muscle.
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Protein Intake by Weight: Complete Chart in Pounds and Kilograms
Find your daily protein estimate by body weight, compare evidence-based ranges in pounds and kilograms, and learn which target fits your activity…
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How Is Protein Intake Calculated?
Calculate protein intake using body weight and g/kg/day. See the formula, unit conversions, worked examples, evidence-based ranges and important limits.
Read GuideHow Much Protein Does a 70 kg (154 lb) Person Need?
A 70 kg (154 lb) adult may need 56–154 grams of protein per day. See targets for general health, exercise, muscle gain…
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What Is the Unhealthiest Protein? The Protein Sources You May Want to Limit
Protein has one of the healthiest reputations of any nutrient. Walk through a supermarket, and you will see the word everywhere: high-protein…
Read GuideHow Much Protein Does 100g of Pork Chop Have?
If you’re trying to increase your protein intake, pork chops can be a surprisingly protein-rich option. 100 grams of cooked pork chop…
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How Much Protein Is in Water
Plain water contains 0 grams of protein, whatever the serving size. Learn how protein water differs and how to count drinks toward…
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