To date, the best guide is still the joint position statement from the ACSM and the Dietitians of Canada. This position statement suggests 12% to 15% of energy from protein or 1.2 to 1.4g/kg for endurance athletes and 1.4 - 1.8 g/kg for strength athletes (1) as illustrated in various research studies (4).
- Protein Update: How Much Protein is Enough? Debra Wein, MS, RD, LDN, National Strength & Conditioning Association Performance Training Journal,
That's .54 gm - .63 gm per pound of body wt (dividing kg by 2.2 converts to pounds). I weigh 125 so should be getting 67-79 grams of protein per day. It might not be such a bad idea to write down your intake just to make sure you are getting enough.