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Calculate
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- Determine your ideal body weight (IBW).
- Convert IBW in pounds (lbs.) to weight in kilograms (kg).
- Multiply by a protein factor.
Daily protein needs are based on ideal body weight so if you're overweight, you'll need to determine your IBW.
Divide weight in pounds by 2.2 to get weight in kg.
Example: 150 pounds = 68.2 kg (150/2.2 = 68.2)
Determine what factor to multiply by based on your activity level:
- Average person: .8 grams/kg
- General training: .8-1.0 grams/kg
- Training and Competition: 1.2-2.0 grams/kg
- Heavy strength training: 1.6-1.7 grams/kg
- Gaining mass or teen athlete: 1.5-2.0 grams/kg
Note: The RDA for protein in 0.8 grams/kg
Example: Protein needs for 68.2 kg person (150 lbs.) who works out most days of the week
= 55-68 grams protein per day
(68.2 kg x .8-1 grams protein/kg = 54.5-68.2 grams protein.
Note: For most people, the amount of necessary daily protein is much less than they think!
Eating more protein than your body requires won't magically make you stronger or more muscular. Eating excess protein only translates into eating excess calories, which will make you gain weight!
More isn't always better. That's why it's so smart to know what your daily protein needs are.
Meet your daily protein requirement by eating protein rich foods with most meals.
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