How much protein do I need?

  Your requirements for protein will vary according to your goals.

METHOD 1 USING BODY WEIGHT

STEP ONE: SET YOUR GOAL

Lifestyle/Training Goal Exercise Level Daily Protein Needs Daily Protein Needs Lean Body Mass ( LBM)
General Health <1/ week 30 mins THR 0.36g/lb body weight  
General Health & Seniors 1-2/ week 30 mins THR 0.55g/lb body weight  
Weight Loss >3/week 30 mins THR 0.35-1.0g/lb body weight  
Body Building/ Strength Training >3/week 30 mins THR and  weights with >60% 1 rep max 1.0-1.3g/lb body weight 1.0-1.5 ( 2.0)g/lb LBM * medical supervision
Power & Speed >3/week 30 mins THR 0.9-1.1g/lb body weight  
Endurance >3/week 30 mins THR 0.7-0.9g/lb body weight  
High Stress <1/week 30 minsTHR 0.45-g/lb body weight  
High Stress 1-2/ week 30 mins THR 0.7g/lb body weight  
Trauma Recovery   0.9-1.4g/lb body weight  

THR= Training heart range= (220-age) X. 7-.8 you can successfully carry a conversation yet you are slightly winded

STEP TWO :  CALCULATE YOUR PROTEIN NEEDS PER DAY

Body Weight in pounds (lbs) X Daily Protein Needs/lb = Your Daily Protein Needs

METHOD 2 USING LEAN BODY MASS

STEP ONE

Take your body weight in pounds

Example: 194 lbs

STEP TWO

Find your body fat % using one of the methods in Question #2

Example: 15.7% (which is .157 for the step below)

STEP THREE

Take your body weight in pounds and subtract the % body fat

Example: 194 lbs – (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

STEP FOUR

Take your lean body weight and multiply by 1.14

Example: 163.54 lbs x 1.14 = 186.4g of protein a day

STEP FIVE

Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal.

Example: 186.4/6 meals = 31.07g of protein per meal