First we have to some maths to figure out how much protein we actually need to be consuming each day! The common starting point for most gym goers is a 40/40/20 split. This means 40% of your calories from protein, 40% are carbs & 20% come from fats. There is nothing wrong with this at all as a starting point, but let me explain a better way to go about this as for a heavier person this may not work as well.
Lets use this BMR calculator here: http://www.bmi-calculator.net/bmr-calculator/
Let’s use myself as an example: I’m a 26-year-old male, 6ft tall and weigh 225 pounds. After using the calculator, I find my BMR is 2205.35
The next step we take is factoring in our activity through exercise and through our job. This is taken from the following table: