Protein intake is highly talked about and debated within our industry.
From what I’ve seen to be successful with many clients who lost fat and built muscle as well as the body of research and studies being talked about protein everything its safe to say that a starting point can be set at 1g/lb of lean body mass.
You can measure your body fat percentage via Dexa Scan, Bio Impedance, measuring tape or calipers.
They’re all not going to be dead accurate but they will give you a general sense of where you stand and you can build off from there as you progress through your fitness journey.
Everyone is different but we all need a starting point to move forward.
As per CSCS guidelines
Most Adults 0.8 – 1.0 g of protein per kg of bodyweight
Aerobic endurance athletes 1.0 – 1.6 g per kg.
Strength athletes 1.4 – 1.7 g per kg.
A ratio of 4:1 or 3:1 for carbs to protein is recommended.
As per Precision Nutrition guidelines
For basic protein synthesis, 1.4 to 2.0 g/kg (around 0.64-0.9 g/lb) of protein per day.
Consuming higher levels of protein (upwards of 1g per pound of body weight) may help you feel satisfied after eating as well as maintain a healthy body composition and good immune function.