1. Body Transformation

If you are looking to transform your body, get lean, and add muscle definition you are going to need to eat more protein. The standard formula is 1 gram of protein per pound of ideal body weight.

2. Longevity

Research shows us that the longest-lived people in the blue zone cultures eat significantly less protein and the majority of it is plant-based. If your goal is longevity and anti-aging, you will want to figure out what your ideal body weight is and strive for .8 grams per kilogram of ideal body weight in protein.

3. Compromise

There are many people, like me, who enjoy exercise and want to be lean, but also know that too much protein is not beneficial for longevity purposes. The formula I like to use for finding a good compromise is to find your ideal body weight and ensure that a maximum of 20% of your daily calories is protein.