As a coach, I find the Talk Test to be a great way for runners new and old to connect with pace, heart rate and effort. And, itâs a great tool to use during adverse conditions like when itâs hot/humid or windy. In these conditions, itâs easy for pace to lag but that doesnât mean you arenât getting in a good workout.
According to these studies, a protein intake around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2000 calorie diet. You can calculate it by multiplying your calorie intake by 0.075.
That is a very rough estimate of what you need to eat each day at your ideal weight, says Holden. So that gives you a place to start. If you weigh 160 pounds, and your ideal weight is 130 pounds, then you start a calorie diary to see how much you're eating each day. Then you can get a better idea of how much you can eat every day to start working off weight to get closer to your ideal weight..