A great place to start is 30 grams of protein per meal. Another approach is to take your weight in pounds and divide it by the number of meals you have in a given day. The 1 gram per pound of bodyweight can be really difficult to hit, so you could even take your bodyweight times .7 and then divide that number by the number of meals you plan to consume. Example: 180 lb Male could consume 180 grams of protein in a day. He plans to have 3 meals in a day, so 180 divide by 3 meals would be 60 grams of protein. Many clients find some of those number difficult to hit, so I like to start a little more conservative and then bump those numbers up as the client can adhere.
