Multiply your body weight in pounds by 0.82 to find your daily protein target in grams. A 150-pound athlete needs about 123 grams; a 68-kilogram athlete needs the same. The formula works whether you measure in pounds or kilograms.
When my athletes need to put on muscle, this is how much protein I have them eating. In my coaching program, we have hundreds and hundreds of athletes wanting to put on muscle. This is the exact formula that we are following to help them know how much protein they need to be eating. So first, you're going to take your body weight in pounds, and then you're going to multiply it by 0.82. If you're a kilograms person, you're going to take it in kilograms, and then you're going to times it by 1.8. And this is going to give you the amount of grams of protein you need. So for example, if I'm 150 pounds, I'm going to multiply it by 0.82. And that's going to give me about 123 grams of protein that I need to eat every single day. Same thing in kilograms. If I'm 68 kilos, I'm going to multiply it by 1.8, 123 grams of protein every single day. Take a screenshot of this and go figure out how much protein you need.
