Health & Fitness
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How to Calculate Your Protein Needs

The RDA recommends of 0.8 g/kg to 1.2-1.8 g/kg. If you exercise a lot you will
want to be in the upper range. Here’s how to calculate your protein needs:

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 1.8 = 126 gm protein/day
150 lb female who walks 1-2 times a week.
150 lbs/2.2 = 68kg
68kg x 1.0 = 68gm protein/day.

Protein Counts.

FOOD

Portion Size

Protein (grams)

Milk 1 cup 8
Cottage Cheese 1/2 cup 12
Cheddar Cheese 1 ounce 8
Yogurt 1 cup 9
Egg/egg white 2 Large 7
Tofu 4 ounces 8
Fish 3 ounces 21
Chicken 3 ounces 25
Turkey 3 ounces 24
Pork 3 ounces 23
Beef 3 ounces 25
Pasta 1 cup 4
Rice 1 cup 4
Corn 1 cup 3
Beans 1 cup 5
Bread 1 slice 3
Peanut Butter 1 tablespoon 4

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