How much protein should I eat?



Determining a suitable level of protein intake while eating Low Carb, High fat can be difficult as the ability to process protein is highly individualised. According to Dr Jeff Volek and Dr. Stephen Phinney your ideal protein intake is determined by multiplying your lean body mass by a factor determined by your activity level. According to Volek and Phinney, the multiplying factor should be between 1.3 to 2.2 grams per kilogram of lean body mass.

It is important to remember that these are daily totals and the total grams consumed must be divided by the number of meals you are eating. For instance, if your total daily protein requirement is 90 grams of protein and you eat three meals a day you will need to divide 90 by 3 and eat 30 grams of protein at each meal.

Note, a 100gm steak is not 100gm of protein. It is about 30 gm of protein. Approximately 7gm is fat, mainly saturated and mono-unsaturated fat. 50 to 75% of meat is water!