There's an easy way to calculate the number of protein grams that's right for you:
As a general guideline, the USDA's RDA for protein for adults is 0.8 grams per kilogram of body weight per day. The USDA's average requirement of protein for women ages 31-50 is 46 g/day. But, you'll need to up that if you keep an active life; you should also increase protein intake if you are pregnant or nursing.
Research has also shown that 2.0 to 2.6 g/kg/day of protein are required for periods of very intense weight training, whereas protein intakes of 2.0 g/kg/day maintained a positive nitrogen balance during periods of less intense weight training.
Athletes will need to consume more protein than the current USRDA for 0.8 g/kg/day in order to maintain nitrogen balance. Read about the importance of nitrogen and protein balance here.
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 (i.e., 0.8). 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: 145 lb female who is a regular exerciser and lifts weights
145 lbs/2.2 = 65kg
65kg x 1.5 = 97.5 gm protein/day
With a calorie sufficient diet, protein requirement values needed to maintain positive nitrogen balance of both weight trained and endurance trained athletes constitutes intakes of 12% to 20% of total daily calories, 20-25% if trying to lose weight.
As a general guideline, the USDA's RDA for protein for adults is 0.8 grams per kilogram of body weight per day. The USDA's average requirement of protein for women ages 31-50 is 46 g/day. But, you'll need to up that if you keep an active life; you should also increase protein intake if you are pregnant or nursing.
Research has also shown that 2.0 to 2.6 g/kg/day of protein are required for periods of very intense weight training, whereas protein intakes of 2.0 g/kg/day maintained a positive nitrogen balance during periods of less intense weight training.
Athletes will need to consume more protein than the current USRDA for 0.8 g/kg/day in order to maintain nitrogen balance. Read about the importance of nitrogen and protein balance here.
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 (i.e., 0.8). 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: 145 lb female who is a regular exerciser and lifts weights
145 lbs/2.2 = 65kg
65kg x 1.5 = 97.5 gm protein/day
With a calorie sufficient diet, protein requirement values needed to maintain positive nitrogen balance of both weight trained and endurance trained athletes constitutes intakes of 12% to 20% of total daily calories, 20-25% if trying to lose weight.
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