This one is easy. Depending on your goals, you should eat 1-3 grams of protein per pound of body weight that you are aiming to achieve. If you are looking to lose weight, stay on the lower end at about 1 gram per pound of your ideal weight. For example, if you are a female looking to be 125lbs, you need to be sure to eat 125 grams of protein per day. Of course, be sure to burn approximately 300 more calories than you take in, ending your day with a calorie deficit. If you are looking to put on muscle mass, stay at the higher end at about 2.5 grams of protein per pound of your perfect weight. In this example, if you are 180lbs and want to be 200lbs, be sure to consume about 500 grams of protein per day. Also, it is important to take in more calories than you burn daily to end the day on a calorie surplus in order to gain weight. It should be noted, however, that consuming this much protein requires that you drink plenty of H2O (that’s water to the layman) so that your kidneys can process the protein properly.