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- 1). The Baseline of How Much Protein You Need
The first step to knowing how much protein you need is knowing the baseline. According to most doctors, infants need about 10 grams of protein a day, teenage boys require up to 52 grams of protein a day, teenage girls need up to 46 grams of protein a day, adult men require about 56 grams a day, and finally adult women need 46 grams of protein a day. These are the baseline requirements you should follow if you are not willing to spend - 2). Calculate Protein Need Based on Current Diet
Another way to determine how much protein you need daily is to base it on your current daily caloric intake. Protein should be about 20% of your daily caloric intake. Figure out about how many calories you eat per day by keeping a food diary and then calculate 20% of that. Another way to think about it is to make sure 20% of every meal you eat is protein. - 3). Increase Protein Intake if you are Working Out
If you are working out frequently and trying to build more muscle, make sure to increase your protein intake to around 30%. This will help your body to make lean muscle.
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