how to figure how much protein you should eat
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How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy? This is just what I consider to be a good minimum daily protein intake for general health/function. 0.5-0.7 grams of protein per pound of body weight. Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I’d recommend in this case. 0.8-1 grams of protein per pound of body weight.
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The Right Balance to Gain Weight With Protein & Carbohydrates According to the Academy of Nutrition and Dietetics, when you’re trying to build muscle your protein requirements are 1.4 to 1.8 grams per kilogram of body weight, or about 0.64 to 0.82 grams of protein per pound of body weight each day.arbohydrates make up the largest percentage of your diet, especially if you exercise regularly. The Institute of Medicine recommends adults consume a minimum of 130 grams of carbohydrates each day, and 45 to 65 percent of their daily energy intake from carbohydrates.
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- 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. The total will be the number of grams of protein you should consume each day.
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How to Calculate Protein RDA The RDA, or recommended dietary allowance, for protein is specific to both your age and gender. In general, adult women need 46 g of protein per day, and adult men need 56 g per day. A specific amount can be calculated on an individual basis. This number is based on your weight, so it is unique for everyone.
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How can you lose fat and build muscle at the same time? You can figure out how much protein you need if you know how much you weigh. Each day, kids need to eat about 0.5 grams of protein for every pound (0.5 kilograms) they weigh. That's a gram for every 2 pounds (1 kilogram) you weigh. Your protein needs will grow as you get bigger, but then they will level off when you reach adult size. Adults, for instance, need about 60 grams per day.
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Plan your own Daily Protein Intake - Here's How! - To build, maintain and repair your muscles, of course!! Step 1: Know how much you need: 1  Calculate your protein intake as 2 - 2.2g/kg bodywt. 2  So, for e.g., if your bodywt is 70 kg, you need 140 g protein/day.
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Low-carb and calories 1 If you eat ½-to-1½ grams of protein for every pound you weigh then protein will usually make up 25-to-50% of your diet (or your total daily calories) so if you weighed 200 pounds you would need to eat 100-to-300 grams of protein a day and…. If you eat ½-to-1½ grams of protein for every pound you weigh then protein will usually make up 25-to-50% of your diet (or your total daily calories) so if you weighed 200 pounds you would need to eat 100-to-300 grams of protein a day and….
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"Calculate Protein Needs with the ""Zone Method""" This person has 120 lbs of lean body mass. If the person is sedentary, they should consume 60 grams of protein per day. If moderately active, 84 grams, and so on. Note that ​a 180 lb person who has 30% body fat would also have 120 lbs of lean body mass, so the same figures would apply.
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How Much Protein Do You Really Need? Based on the science, an active woman’s diet should be made up of two grams of protein per kilogram body weight per day (about one gram per pound per day). That means if you weigh 130 pounds, you should be eating about 130 grams of protein each day. If you are a vegetarian, add another 10 percent to your total. Spread out your protein foods into five or six meals and snacks.
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How Much Protein?  (Weight Method) According to the Institute of Medicine, Food and Nutrition Board, the average person needs 0.32 grams of protein per pound of body weight. That means a 180 pound person would need to take in about 58 grams of protein every day. But that's not the final word, there are several other variables. If you're a vegetarian, the number goes up. If you engage in endurance training, the number goes up. If you lift weights, the number goes up.
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How Much Protein Do We Actually Need? There's a lot of conflicting information about how much protein your body needs. The Recommended Dietary Allowance (RDA) states that you need 0.8 grams of protein for every kilogram of body weight. So, a 145-pound person (65.9 kg) would need 52.7 grams of protein a day. It has been argued that this is the minimum to prevent deficiency, and nitrogen balance studies have shown that there is a higher need for athletes, regardless of their sport.
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The Truth on How Much Protein You Really Need Per Day to Build Muscle The more active you are, the more protein you probably should intake. Most average active people only need about 0.6g/lb of lean body weight. On the high end I would say only need to go 0.8-1.0g/lb bw, but that does not guarantee extra muscle especially when you can up calories from fat/carbs.
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How Much Protein?  (Weight Method) .73 to .78 grams of protein per pound of bodyweight per day. In this category that 180 pound person would need 131 to 140 grams of protein each day. ENDURANCE &TRENGTH TRAINING is the same as strength training. .73 to .78 grams of protein per pound of bodyweight per day.In this category that 180 pound person would need 131 to 140 grams of protein each day. If you're a VEGETARIAN it is suggested you increase your protein intake above suggested levels by another 10%.hat means a 180 pound person would need to take in about 58 grams of protein every day. But that's not the final word, there are several other variables. If you're a vegetarian, the number goes up. If you engage in endurance training, the number goes up. If you lift weights, the number goes up.
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How Much Protein Do I Need? How Much Protein Do I Need? Protein should make up around 10 to 35 percent of your total calories for the day. However, most of us consume more than that. Eating too much protein can mean you get too many calories overall, or not enough calories from other nutrients, and can also increase your risk for osteoporosis. Eating too little protein can lead to hunger and cravings, as well as feelings of tiredness, and may cause hair loss.
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How Much Protein Should You Eat Daily? How Much You Weigh. Another, more specific, way to calculate your protein needs is based on body weight. The current recommendation is to consume 0.8 grams of protein for every kilogram, or 2.2 pounds, of body weight.Using this formula, a 150-pound person would need approximately 55 grams of protein, while a 120-pound person would need 44 grams.ow Much You Weigh. Another, more specific, way to calculate your protein needs is based on body weight. The current recommendation is to consume 0.8 grams of protein for every kilogram, or 2.2 pounds, of body weight.
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Everything You Need to Know About Protein Depending on your goals, you should aim to consume 0.6 to 0.8 grams of protein per pound of bodyweight. If you weigh, say, 180 pounds, you would want to shoot for between 108 to 144 grams of protein per day. Generally speaking, the leaner and more active you are, the higher your protein intake should be on that scale.
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Calories, Fat, Carbs & Protein Per Day 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.
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The Truth on How Much Protein You Really Need Per Day to Build Muscle 1 The more active you are, the more protein you probably should intake. 2  Most average active people only need about 0.6g/lb of lean body weight. 3  On the high end I would say only need to go 0.8-1.0g/lb bw, but that does not guarantee extra muscle especially when you can up calories from fat/carbs. The RDA (recommended dietary allowance) for protein is 0.8 grams per kilogram of body weight of adults (or roughly 0.36 grams per lb of body weight).
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Protein Calculator Protein Formula: About 10 to 35% of your diet should be protein, so the daily protein amount needed is calculated by determining your daily caloric needs, then dividing by 4 (4 calories per gram of protein) and then multiplying by .225 (the approximate percentage of your diet which should be protein).
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How much protein should a person eat per day? You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age: 1  Babies need about 10 grams a day. 2  School-age kids need 19-34 grams a day.3  Teenage boys need up to 52 grams a day. 4  Teenage girls need 46 grams a day. 5  Adult men need about 56 grams a day.ou should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.
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How Much Protein Should I Eat to Lose Weight? How Much Protein For Exercise. If you exercise as part of your weight loss plan, you may want to include more protein in your diet. The protein needs of athletes are higher than those of typical dieters. Dieters who exercise can still use the 10-35 percent recommendation as a guideline and keep their protein intake at the higher end. Or you can calculate your protein needs using a formula. An average dieter needs 0.4 to 0.5 grams of protein per pound of body weight. That's 0.8 to 1.0 grams per kilogram.
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Protein The amount of protein that you need daily, or the recommended daily allowance (RDA), depends on your age and body size, but most teens need between 40 and 60 grams of protein each day. To figure out exactly how much you need, you’ll need to do a little math. If you’re 11-13 years old: Multiply your weight in pounds by 0.455; this gives you about how many grams of protein you need each day. For example, a 12 year-old who weighs 100 lbs would need about 45.5 grams of protein (100 lbs x 0.455 = 45.5).
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How Much Protein Should I be Getting Daily? Ad. A better way to determine how much protein you should eat each day is to evaluate your caloric intake. Most medical professionals recommend that you aim for making sure 10 - 30% of your caloric intake is protein, although some recommend a lower 10 - 15%, and others a higher amount.
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Calories, Fat, Carbs & Protein Per Day 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.
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Protein If you’re 11-13 years old: Multiply your weight in pounds by 0.455; this gives you about how many grams of protein you need each day. For example, a 12 year-old who weighs 100 lbs would need about 45.5 grams of protein (100 lbs x 0.455 = 45.5).
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How Much Protein Should You Consume if You Are Trying to Gain Weight? However, to build muscle and gain weight the Academy of Nutrition and Dietetics recommends you consume 1.4 to 1.8 grams per kilogram, or about 0.64 to 0.82 grams of protein per pound of body weight each day.any people trying to gain weight prefer to gain lean muscle mass instead of body fat. Consuming plenty of protein is important to help maximize lean muscle mass gains.