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Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily.
So how much protein should you eat for weight loss? Multiply your weight by 0.36 for the recommended daily amount of protein (in grams) that you should be consuming. Then double that number. Thatâs about 110 grams of protein per day for a 150-pound person or slightly more if youâre pregnant, breastfeeding, super-active, or elderly. (Find out how many grams of protein are found in chicken, fish, cheese, and more here.) Just make sure you also cut back on carbs and fat while youâre at it.