Posted By

April 28, 2008, 4:42 pm  gbyrd  

  Subject

How to Calculate Your Protein Needs 

Almost everyone knows that when you work out regularly, your body needs to ingest more protein.

Here is a quick and easy way to find out how much protein you should be taking in per day.

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day


 

April 29, 2008, 3:55 pm  MSeal says...

I have been wondering how much protein your body can truly utilize. I drink protein shakes that are 23 gms of protein per serving, 3 times a day. What I really need is a list of how much protein is in the normal foods I eat daily.

Example chicken breast= 12 grams of protein. So on and so forth.