How Much Protein?

How MUCH protein should I be getting on a daily basis?”

I get asked this question all the time.

In most cases, I find the majority of active people (especially women) don’t get enough high quality protein.

Sometimes it’s just because the thought of tasteless protein is hard to stomach.

Here’s a solution. 

Keep in mind, if you’re exercising intensely on a regular basis your protein demands will be higher than somebody who’s sedentary.

Here’s the guide:

–    Intense exercisers who want to burn fat = 1 gram of protein per pound of lean body weight daily

–    Intense exercisers who want to gain muscle = 1.5 grams per pound of lean body weight

–    Moderate exercisers looking to maintain or burn fat = 0.75 grams per pound of lean body weight

–    Sedentary person = 0.5 grams of protein per pound of lean body weight

Most studies and research done on protein absorption seem to show that sedentary people really don’t need much more than 20 grams per serving…intense exercisers can possibly absorb more than this. As a rule of thumb, I try to keep my serving size from 20-30 grams each meal.

Now if the thought of calculating your lean body mass (Lean Body Mass = Bodyweight minus Body Fat) leaves you absolutely cold and I can’t say that maths has ever excited me in my ENTIRE life, then here’s an easier way to work it out.

An at-a-glance super easy guide to how much you should be eating of not only protein, but also veggies and starchy carbohydrates.


Try to include a serve of protein with every meal. You’ll want to include a good quality protein every time you have your starchy carbs too. One of the best things about eating protein is that it moderates your blood sugar and appetite so that you have sustained energy and you won’t feel like you’re starving all the time.


Chicken, lamb, beef, fish, greek yogurt, tofu or soy products (non GM), turkey, beans, eggs, nuts and seeds are all great sources of protein. Challenge yourself to include more lean proteins in your meals from now on.


You’ll find healthy and delicious recipes that will help you meet your protein requirements without having to eat dry chicken breasts or other tasteless food every day.