Tom Daley is back with another life hack to help you achieve your weight loss and/or fitness goals in 2016. He’s previously espoused the virtues of lemons, black coffee and sleep. Now, Daley tackles the question that prompts endless debate among gym bunnies everywhere, How much protein do you really need?

Daley first explains that regularly consuming protein is essential because the human body does not store protein like it does fat for example. Daley says that for that reason he always errs “on the side of caution” and eats “more protein rather than less.”

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But if you’re looking to get extra specific about how much protein to add into your diet, Daley provides a breakdown based on how much you work out. Check out his suggested intakes below:

Average person (not doing much exercise) –

Body weight (KG) X 0.8 = Amount of protein recommended each day (g)

On a day that you are working out –

Body weight (KG) X 1.2-1.6 = Amount of protein recommended for the day (g)

Power Athletes working out every day! –

Body weight in (KG) x 1.6-2 = Amount of protein recommended for the day (g)

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He also provides some examples of how much protein you can find in common foods:

125g Boneless and skinless chicken breast contains 38g of protein
1 Large Boiled eggs contain 6.5g of protein
214g Strip steak contains 49g of Protein
143g Fillet of Salmon contains 35g of protein
170g pot of nonfat Greek yoghurt contains 17g of protein
150g Broccoli contains 4.2g
1 cup/185g Quinoa contains 8.1g of protein

Protein bars are also a good option, apparently.