When you start a new exercise program, you always hear about the importance of protein in your fitness diet. It’s true that protein helps repair stressed and broken muscle fibers in your body, but protein actually does a whole lot more than that. So you might be asking yourself: How much protein do I need?
First thing’s first: Do you know how many calories you’re supposed to be eating per day? If you do, you can calculate your protein needs based on percentages. If you’re looking for a percentage of protein to consume in your diet, it should be somewhere between 10-25 percent of your daily calories. That means if you’re on a 2,000-calorie diet, you should be getting 200-500 calories of protein each day. (That’s between 50-125 grams per day.)
Unfortunately, calculating your protein needs this way leaves you with a wide range. Take the example above. If you go to the lower end of the scale, you need about 50 grams per day, while the higher end is 125 grams. How are you supposed to know where you fall within that range? Without talking to a nutrition professional about your body, your needs and your goals, there’s no way to know without trial and error.
For those who don’t know how many calories they should be consuming each day or want a more concrete number, no worries. There’s another way to figure out how many grams of protein you need per day. Here’s the equation:
0.8 x body weight (in kg) = grams of protein
The most important thing to note in this equation is that you need to take your body weight in kilograms. Otherwise the calculation won’t work. Please note that 1 kg = 2.2 lbs.
As an example, if you take a person who weighs 150 lbs, here is what the calculation would look like:
150/2.2 = 68.1 kg
68.1 kg x 0.8 = 54.5 grams of protein per day
For more help with figuring out how much protein you need in your diet, simply contact me! I’m more than happy to help you reach your goals.
If you’re looking for more information about what protein does in and for the body, check out this article.
P.S. If you want a recipe for my famous no-bake vegan protein bars, here’s the link.