If you’ve spent any amount of time researching fitness and nutrition, then there’s one thing that you’ve probably heard more than anything else: protein = gains
But what you may not yet know is how this happens. You might not know exactly how much protein you need to take in or how you can get that appropriate dosage from your diet.
In this article, we’ll answer the question of “what does protein look like in the right dosage?” We’ll show you how much protein you need and how to make sure that you get it in your diet. Gains are soon to come.
What Does Protein Look Like in the Right Dosage?
To find out how much protein do you need in your diet, there are a few things that you will need to understand first.
First off, make sure that you know what your daily caloric requirement is. This is the number of calories that you need to achieve the fitness goal that you’re looking for.
The way that you calculate this value is to first figure out your TDEE: Total Daily Energy Expenditure. This will tell you how many calories you burn throughout your day, on average.
Then, align that number with your fitness goals. If you want to build some muscle and put on weight, then you need to eat a number of calories above your TDEE so that your body stores the surplus food. If you want to lose weight, then you need to eat a number of calories below your TDEE so that your body uses stored fat to compensate for the lack of required energy.
The Science of Protein Intake
Then it’s time to look at the science. Research shows that the healthiest diet is one that aims at protein fulfilling 15-25% of your daily caloric intake.
You receive calories from three sources: fats, carbs, and protein. Thus, this says that of the calories you eat per day, 15-25% of them should come from protein.
So how does this translate into the real world? Well, let’s say that you decide to go with a 20% protein diet and you’ve calculated that you need to consume 2000 calories per day. That means that you need 400 calories every day from protein (2000 * 20% = 400).
Now to put that into usable terms, we need to find how many grams of protein that works out to. There are 4 calories in every gram of protein. Thus, you need to eat 100 grams of protein every day (400 / 4 = 100).
How Much Protein Should I Eat?
Now that you know what protein looks like in the right dosage to achieve a lean body, you should be able to far better develop a diet that fits your fitness goals. Getting the right protein dosage is key to building muscle and achieving that fit look that you’ve always wanted.
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