How Much Protein Should I Eat?
If you’ve ever tried to improve your diet, gain muscle, or lose weight, you’ve probably wondered: Am I eating enough protein? Or maybe too much?
Protein intake has become a hot topic not only among fitness and wellness influencers, but also for anyone trying to lose weight, preserve muscle, or improve long-term health.
The truth is, the “right amount” isn’t the same for everyone - it depends on your body, your activity level, and even your metabolism.
At Reset Solutions, we believe in moving beyond one-size-fits-all advice. Let’s explore what the research says about protein, and why personalized testing can help in figuring out how much you really need.
Why Protein Matters
Protein isn’t just for athletes. It’s a core building block for every cell in your body.
Among its many benefits, protein:
- Preserves muscle mass during weight loss,
- Supports metabolism, as your body burns more calories digesting protein than carbs or fat,
- Helps with satiety by keeping you fuller longer, and
- Protects long-term health by maintaining strength and function as we age.
General Guidelines for Protein Intake
Most government guidelines recommend about 0.8 grams of protein per kilogram of body weight per day (about 55 grams for a 150 lb adult).
But that number only represents the minimum to avoid deficiency—not what’s optimal for health, muscle preservation, or weight management.
Current research suggests higher intakes are more effective for most adults:
- Active adults or those losing weight: 1.2–1.6 grams per kilogram of body weight per day
- Older adults (50+): up to 1.5–2.0 grams per kilogram per day to help protect against muscle loss
- Strength training or athletes: 1.6–2.2 grams per kilogram per day
Why the "Right" Number is Different for Everyone
Here’s the challenge: protein needs aren’t only about body weight.
They’re also shaped by muscle mass (the more lean mass you have, the more protein you need), metabolism (faster or slower calorie burn changes overall nutrient needs), and goals (weight loss, maintenance, or muscle gain).
This is why many people struggle with generic recommendations—they simply don’t reflect your unique metabolism.
The Best Way to Know: Resting Metabolic Rate (RMR) Testing
At Reset Solutions, we use clinical-grade metabolic testing to go beyond guesswork. An RMR test measures how many calories your body burns at rest and how it uses fuel (carbohydrates vs. fats).
With this data, we can personalize your nutrition plan—down to how much protein, carbs, and fats you specifically should be eating each day. Instead of asking, “How much protein should I eat?” you’ll walk away knowing exactly how many grams of protein your body needs, how to balance carbs and fats for energy and fat loss, and how to align your nutrition with your health and weight goals.
Takeaway
Protein is essential, but there’s no one-size-fits-all answer to how much you should eat. While general ranges are helpful, the most effective approach is personalized.
If you want to know exactly how much protein (and total calories) your body needs to thrive, consider scheduling an RMR test. It’s a simple, 10-minute, non-invasive test that can take the guesswork out of your nutrition and help you finally move forward with confidence.
Ready to find your numbers? Book your RMR test today and take the first step toward a plan that’s built for your body.
