How much protein to build muscle

From your hair to your fingernails to your muscles and pretty much every cell in your body, protein is the glue that holds it all together, and it makes up many major hormones and antibodies.

That's why getting enough protein in your daily diet is important.

New evidence suggests exactly how much you need depends on a host of factors: your age, health, activity level and whether you're pregnant and eating for two.

How much protein in chicken

But how much do you need in a day?

Here, we show you how much protein you need to eat, how to calculate your needs, how much protein is too much and which people may need more.

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How Much Protein Do You Need Each Day?

Current guidelines established by the Institute of Medicine (IOM) recommend adults 19 years of age and older consume 10% to 35% of their daily calories from protein. That's about 200 to 700 calories from protein for a 2,000-calorie diet.

Another way to calculate how much protein you need each day is to multiply 0.8 grams of protein per kilogram of your

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