How much protein is right for you when you work out?

We all have the same question when we start working with our muscles. Here is a very nice article on this matter on By Mike Roussell on Livestrong.com.

What I point out from this is the following:

You need more protein during a weight-loss program, both to lose fat and to preserve your muscle

About 25-30 percent of your calories should come from protein in that case

The amino acids that form the building blocks of protein provoke a much-lower insulin response than the one triggered by a high-carb meal. So consuming more protein will have a less dramatic affect on your blood sugar.

Never overdo it however. Keeping your protein's level at that percentage (no more, no less) is crucial for your overall health.

Some general principles on how many calories should you eat and a Basal Metabolic Rate (BMR) calculator you can find in this link.

Calories are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be overweight.

Fat: 1 gram = 9 calories 

Protein: 1 gram = 4 calories 

Carbohydrates: 1 gram = 4 calories

source: http://www.nutristrategy.com/nutrition/calories.htm

Always ask your personal nutritionist and/or GP before you follow any guideline on your own.