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Autumn, a certified clinical nutritionist, explains how to determine your protein needs for fitness or weight loss goals. Depending on your level of physical activity, the amount of protein chosen will vary. Athletes or those with fitness goals will require higher protein intake for muscle repair. Choose a number between 1.4 or 1.6 for this calculation. Moderate athletes can choose 1.4, while competitive athletes or those at higher levels may opt for 1.6.