The "best" calculation is not by your size but by the calories you eat. You "should" eat between 20 and 30% of your calories in protein. So for a 2000 calories diet this would be around 50-60 grams. Each protein is 4 calories. there is a formula do find out how many you need, I can't remember it right now though. Easiest way is divide your calorie goal by 5 to get 20% then take that number of calories and divide it by 4 that is your minimum amount of protein daily, now do the same divide by 3 for 30% and then divide that number of calls by 4 to get your upper limit. You can do this with carbs and fat too. Fats are 9 cal per gram and carbs are 4. You should "ideally" have 30% protein, 20% fat and 50% carbs. I have all these words in quotations because every person is different. I personally can't lose on the "balanced" diet listed above. Also, your carbs can't just come from anywhere, but you didn't ask about carbs, you asked about protein so I won't go in to that. Try to get your protein from as lean of places as you can i.e. places that have little to no fat in them. GOOD LUCK and feel free to PM me with any questions.
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