Hey , how are you ? So let's talk a little bit about protein and like what's the right amount . So for my clients and those that see me , I actually have it in three levels . So it's not like a one thing . You'll hear some individuals say oh it's , you know , it's one gram , it's two grams per your body weight .
So I actually put people into three different levels . So one , the average person that's just not working out and they're more of a couch potato . Two , someone that wants to lose weight . Three , an individual that is trying to build up some muscle . And actually four would be an athlete .
Okay , so maybe four different levels , but most of my clients are usually one to three , you know , not the athlete , because they're , you know , working out more , so their protein levels can be a lot higher . So think my first level I want you to do about 15 grams per meal , 15 to 20 grams per meal .
So that would be anywhere between um 45 to 60 grams a day , give or take . And that's me just trying to get you to a macro level . So you got your macros , proteins , your carbs and your fats . If we can get you like 30 , 30 , 20 , you know , 30 , 30 , 30 ish or 35 , 33 , 33 , 33 , which is like an even amount . I mean , that's a start .
Majority of the problem is that most people are more high carb and they don't even have enough protein already in their diet , um , so that is just like the goal , you know , and then you start with the proteins in your veggies and then you go to your um , your carb . So it's like it keeps you full , it keeps you , you know , needed .
You know that's what you want , that's what your body wants . The next level that I like is level two . So then you're going okay , I want to lose weight , I'm going to start doing a little bit more workouts , I'm going to start walking , I might incorporate a tiny bit of weights . All right , so you're my level two .
Level two then you're going to get between 60 to about 80 grams of protein . So it's like one . So think like half your body weight . So most of the time I think of protein . Dividing it , we go by kilograms and half your body weight , and when you go pounds to kilograms , it's 2.2 . Think about half your body weight . So if you're 150 , think 75 grams .
That might be hard to get , but maybe you're going to get like , give or take , I would say 60 to about 80 . That's like , say , the range . So that's my level two people . They're walking , they're doing something , they're trying to make a change from there . A level two . Then you got level three . Level three is that person that's now really more motivated .
They are now lifting , they're now lifting weights . They're walking four to five times or lifting twice a week . They're doing a hip maybe whatever , and they're also doing some relaxation for their body . That person I'm going to up to like 80 to 100 grams , even maybe 120 . Now some people in that range could also tolerate their body weight in protein .
That's significant . But you really do have to be working out and doing muscle and skeletal work , because if not you will just gain weight and not muscle mass . So imagine you're 125 , 150 pounds , you're doing 150 grams of protein . That's a lot for the body and most people cannot really handle that or tolerate that .
So level three is not something for the ordinary individual . And then level four is the athlete . That's one that's working out seven days a week , maybe a half day not , and they're you know they're , they're doing strength training . That their whole job is is athletic training . Their whole job is working out . So for them they can actually do double .
You know they're almost like a two grams per per per their pounds of body weight , which is significant . That's like almost like 200 . And you know . But then they're also , you know , combining their carbs or combining their good fats and their . You know their caloric intake and their exertion is so significantly different .
So majority of the time I've never seen anyone in the four . I do have some , but not , you know all , and that's most of my clients . If you have any questions , you know reach out to me .