How Much Protein Do You Need?

General Guidelines for the amount of protein are 0.8 – 2 grams per kilogram of body weight for the best performance and health.

Wait Kilograms I measure in pounds/lbs. how do I get to kilograms?

First, calculate your weight in kilograms by dividing your weight in pounds by 2.2. (round up or down)

Second, decide how many grams of protein per kilogram of body weight is appropriate for you.

•  good health and are sedentary: 0.8g per kg.
• (between 1.0 and 1.2) if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Third, multiply your weight in kg times the number of protein grams daily.

Fourth, multiply by 4 to get how many calories are from protein.

Example:

140-pound (lb.) female who exercisers and lifts weights at least 3 x a week, but is not training at an elite level:

• 140 lb./2.2 = 64 kg
• 64kg × 1.2 = 77 grams protein per day
• 77 × 4= 307 calories

An easy chart to use.

Sedentary .08 g                                               

100 lbs.           36 g

150 lbs.           55 g

200 lbs.           73 g

Workout 3 times a week 1.0 g

100 lbs             45g

150 lbs             68g

200 lbs             91g

Elite Athlete 1.2-2.0 g

100 lbs        54-90 g

150 lbs       82-136 g

200 lbs     110-182 g

Protein As a Percentage of Total Calories

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein.

First, determine how many calories your body needs each day to maintain your current weight:

Find out what your basal metabolic rate (BMR) is by using a BMR calculator