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.
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
over 65 increase 1.2 – 1.5 g
100 lbs. 54-68 g
50 lbs. 82- 102 g
200 lbs. 110- 137 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
For a 140-pound female who consumes 1344 calories per day eating a diet composed of 20 percent protein:
- 1344 x 0.20 = 269 calories from protein
- 269 calories / 4 = 67 grams of protein per day
Now, are you trying to maintain or lose weight?
Calculate your BMI to find out if you need to lose weight.
If you need to lose weight, cut back on complex carbohydrates and increase good fat intake.
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