2. We recommend a protein intake of 1.6 to 2.0 grams per kilo of reference body weight.
3. If you are very physically active or taller than 6 feet, consider staying at the higher end of this range.
4. Distribute your protein intake throughout the day, with 30 to 40 grams per meal for women and 35 to 50 for men, if you are eating three meals a day.
The first step in eating a higher protein diet is setting your protein targets. We believe most people would benefit by increasing their protein intake to 1.6 to 2.0 grams per kilo per day, or 25 to 35% of daily calories. Use this simple chart to find out what your minimum daily protein target should be, based on your height.
