erikahollister's Journal, 28 Jul 23

Here's a helpful chart from the DietDoctor web site: Minimum daily protein target Height Women Men Under 5’4″ ( < 163 cm) 90 grams 105 grams 5’4″ to 5’7″ (163 to 170 cm) 100 grams 110 grams 5’8″ to 5’10” (171 to 178 cm) 110 grams 120 grams 5’11” to 6’2″ (179 to 188 cm) 120 grams 130 grams Over 6’2″ (188 cm +) 130 grams 140 grams This chart represents about the middle of the range of 1.2 to 2.0 g/kg range. You can use the following guidance to customize your own protein intake. If you want to lose fat mass while building or maintaining lean mass, you may want to maximize your nutrition/protein per calorie. We recommend aiming for the higher end of the range noted earlier in this section, between 1.6 g/kg and 2.0 g/kg. (The chart above represents around 1.6 g/kg.) In some cases, an even higher protein intake of more than 2.0 grams of protein per kg of body weight may be beneficial, at least temporarily. This would include people who are underweight or healing from illness, injury, or surgery. 

Sorry, the chart format got lost, but the info is there. 

The first number in each height category is for women and the second is for men. 

Thank you, this is very helpful! 

I do 1g per body weight/or goal body weight. Or MORE… 

I find 1 gram per pound has been what works best for me, the body spends a lot of energy (calories) to process protein, but if you add strength training in with that you get exponentially faster results  

I aim to hit 170 g protein every day. I've read that may be overdoing it, but I think it helps avoid losing muscle mass while losing weight. Hope my kidneys can take it! 

I also think the simple rule of thumb is to eat one gram of protein for each pound of ideal body weight. It's a lot of protein and if I hit it, I'm not hungry for anything else. 

This is one reason why a carnivore diet works - if you eat to satiety the meat will provide all the protein you need.