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how much protein should i eat if im over

Proteins are made up of building blocks called amino acids, of which there are about 20 common ones. While we talk about protein requirements, really the body needs amino acids.

This makes up about 16% of the weight of protein, so that if you eat 56 grams of steak, you do not get 56 grams of protein, but really require about 6 times more by weight (approximately).