How to Determine Adequate Daily Protein Intake

Weight Loss, Pinhurst NC

As we continue our journey towards a healthier lifestyle, we have come to the discussion of protein intake. There are many questions surrounding this topic – “How much protein is too much?” “What food contains large amounts of protein?” “How much protein is too little?” etc. Before determining the amount of protein you should be eating, you must first take into account how often you exercise and if your goal is to lose weight or maintain.

You Exercise Often and Want to Lose Weight

If you are looking to lose weight and you are exercising on a regular basis, protein is a key ingredient to incorporate in your diet to help sustain your strength for your workouts. According to Women’s Health Magazine, to calculate how much protein you should be eating simply divide your weight in pounds by  2.2 to get your weight in kilograms, as an active person (workouts 4 or more times a week) multiply the number by 1.2 for the minimum amount of protein you should be eating.

You Want to Maintain

According to Body the daily minimum protein intake recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person. So to calculate how much protein you should consume each day to maintain your weight multiply you weight in pounds by .36.

The most common source of protein can be found in meats such as poultry, pork, beef, fish etc. However, large amounts of protein can also be found in eggs, quinoa, lentils, yogurt, certain vegetables, peanut butter and many other foods. This helps when you have special dietary needs that do not allow meat.

Sometimes, in a weight loss journey, you can greatly benefit from having help. At the Laser Institute of Pinehurst, we offer a customized weight loss program that includes personal medical counseling from our providers. We will monitor your progress and make the necessary adjustments that will allow you to best achieve your short and long term goals. Learn more about the weight loss programs we offer at or call our office at 910-920-9411 today to schedule your complimentary consultation!