This Week’s FIT Tip: Daily Protein Allowance!
How Much Protein Should I Consume Per Day?
Last week we discussed Carbohydrate daily consumption and this week we will discuss daily Protein consumption. Keep in mind this is just a generalized starting point aka “Protein 101”.
Proteins-aid in tissue development and muscle growth and repair throughout your life. They give you energy when your body is depleted of carbohydrates and helps to keep your immune system healthy. “Animal-based foods are high in protein, but choose lean protein sources”to reduce the harmful fats in your diet. Baked poultry, grilled fish, low-fat dairy and lean cuts of red meat are rich sources of protein, but you can get leaner protein from plant-based foods like nuts and beans. Consuming 20 percent of your total calories from protein equates to 400 calories a day based on a 2,000 calorie diet.
As a general rule, between 10 percent and 15 percent of your total calories should come from protein. So, if you consume 2,000 calories per day, at least 200 should come from protein, or about 50 grams. You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. An easier way to figure this out in your head is to take your weight, divide it in half, and subtract 10. That total will be the number of grams of protein you should consume each day.
EXAMPLE: If you weigh 120 pounds, you should eat about 50 grams of protein.
Protein Per Day Chart (from The Science Of Food)
Weight in Pounds Weight in Kilograms Protein per day Sedintary Lifestyle
(kg multiplied by 0.8) Protein per day Moderately Active/Pregnant
(kg multiplied by 1.3) Protein per day Extremely Active or Training
(kg multiplied by 1.8)
100 lbs 45.5 kg 36.4 g 59.2 g 81.9 g
105 lbs 47.7 kg 38.2 g 62 g 85.9 g
110 lbs 50 kg 40 g 65 g 90 g
115 lbs 52.3 kg 41.8 g 68 g 94.1 g
120 lbs 54.5 kg 43.6 g 70.9 g 98.1 g
125 lbs 56.8 kg 45.4 g 73.8 g 102.2 g
130 lbs 59.1 kg 47.3 g 76.8 g 106.4 g
135 lbs 61.4 kg 49.1 g 79.8 g 110.5 g
140 lbs 63.6 kg 50.9 g 82.7 g 114.5 g
145 lbs 65.9 kg 52.7 g 85.7 g 118.6 g
150 lbs 68.2 kg 54.7 g 88.7 g 122.8 g
155 lbs 70.5 kg 56.4 g 91.7 g 126.9 g
160 lbs 72.7 kg 58.2 g 94.5 g 130.8 g
165 lbs 75 kg 60 g 97.5 g 135 g
FYI: The average adult needs 0.38g of Protein a day per pound of body weight. To figure out your exact protein needs take your weight _______ X 0.38 = _______g Protein Per Day.
This very helpful information in conjunction with our amazing Biotrust Low Carb/Protein Shakes is guaranteed to set you on the right path for a leaner & healthier you. Eat Clean, Drink Biotrust Low Carb/Protein Shakes be FIT /HOT in 2016! Jon Koga .