Getting enough protein is a must if you want to satiate hunger for weight loss and also build muscle when working out (yeah, gains!). As a general guideline, The Institute of Medicine recommends that the average woman aged 19 to 70 consume 46 grams of protein per day. That doesn’t take activity level into account though. You’ll need to increase your protein if you’re pregnant or if you’re training hard.
If your goal is to build muscle, aim to eat 0.5 to 0.8 grams of protein per pound of bodyweight. If weight loss is your goal, you may want to eat a little less, about 0.4 grams of protein per pound of bodyweight.
If you’re not even close to getting enough, fitness and lifestyle coach Marci Nevin (@marcinevin on Instagram) posted nine simple ways to get more protein.