How to figure out your protein needs
- Xavier Savage
- May 18, 2020
- 2 min read
Protein needs how do you how much you need quick list.
A quick list for figuring out your protein needs.
Healthy adults/sedentary individuals: 0.8g/kg
Pregnant women: 1.1g/kg
Lactating women: 1.3g/kg
Endurance athletes: 1.2–1.4g/kg
High-intensity interval training/Stop-and-go sports: 1.4–1.7g/kg
Strength athletes (to gain muscle mass): 1.6–1.7g/kg
Strength training (to maintain): 1.2–1.4 g/kg
Weight loss, calorie-restricted diets: 1.4–1.5g/kg
(sourced from here)
Based off your goals which of these categories matches your goals.
For example let’s say someone weighs 210 and is looking to lose weight.
210 x 1.4 = 294
The next thing you would do is divide your protein by the number or meals you anticipate eating in a day.
so lets say including snacks we’ll have 6 meals in a day.
294 divided by 6 is 49 calories.
This may seem like a lot so starting out for someone who doesn’t necessarily consume 2100 calories or greater, you can try using your idea bodyweight instead.
However I don’t recommend going past 40-60 grams.
so 210 becomes
150 x 1.4 = 210
So someone who strengths train your protein needs would be the same.
The next thing you would do is divide your protein by the number or meals you anticipate eating in a day.
so lets say including snacks we’ll have 6 meals in a day.
210 divided by 6 is 35 calories.
For kilograms multiply by .454 instead.
Quick list of protein in certain food groups
3 ounces of meat, fish or poultry: 21 grams
1 cup of cooked beans: 16 grams
1 cup of dairy or soy milk: 8 grams
1 egg: 6 grams
Protein needs and timing varies on your ability to digest protein, ranges move from 2-5 hours depending on how fat you digest foods.
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