Ask five people how much protein you need, and there’s a good chance that you’ll get five different answers. How much protein you should consume depends on your weight, activity level and goals. The FDA says that adults should consume 50 grams of protein for a 2,000-calorie diet — which is the amount you need to function.  That’s not to say eating under 50 grams in a day will cause you to spontaneously combust. However, a lack of protein over time can result in a loss of muscle mass, less strength, a slower metabolism, and even anemia — which is when your cells don’t get enough oxygen. If you want to build or retain muscle, then you’ll need to eat more protein. The American Dietetics Association and American College of Sports Medicine agree that 1.2 to 1.7 grams of protein per kilogram of bodyweight is ideal. The Director of Performance Nutrition at Precision Nutrition, Brian St. Pierre, MS, RD, has been quoted, saying “1.6 grams of protein is the floor… that’s the target you want to hit.” St. Pierre also says that eating more protein than 1.6 grams per kilogram won’t result in more muscle mass but it may help mitigate fat gain. That’s because protein is a more thermic food, which means your body burns more calories digesting it than carbohydrates and fat. (Though you still need carbs for energy and fat to help regulate your hormones.)  When it comes to protein and hormone production, it is the amino acids in protein that help produce specific hormones such as estrogen, insulin, and thyroid hormones. If you eat enough protein — which, again, we’re saying is 1.6 grams per kilogram of bodyweight — then you don’t really need to worry about hormone production (or a lack thereof).