How much protein do you need?

If you're focused on building muscle or simply want to optimize your overall health, you might be unsure about how to ensure you're consuming enough protein to meet your needs.

Tracking your protein intake is a great way to help you achieve your health and fitness goals. But how much protein does your body actually require?

The baseline recommendation is a minimum of 0.8 grams of protein per kilogram of body weight. For instance, a person weighing 75 kg (165 pounds) should aim for 60 grams of protein daily. However, factors like your age, gender, and physical activity level can increase your protein requirements. Those who exercise regularly, for example, may need between 1.2 and 1.7 grams of protein per kg of body weight each day.

To put this into perspective, here are the protein contents of some common foods:

• 1 egg: 6 grams
• 3 oz serving of chicken breast: 26 grams
• 4 oz of cooked salmon: 27 grams
• A half cup of baked black beans: 8 grams