Protein | Instructional Fitness


Home » Resources » Nutrition » Protein



Calories: 4 Calories Per Gram

Function: Protein is a vital component of the human body and is in every cell of our bodies including: the skin, muscles, organs, and glands.  It is made up of 20 amino acids. While 11 of these amino acids can be made by the human body, 9 of them are considered essential, meaning they must be consumed.

Protein is needed in the diet to help repair cells and make new ones. From a bodybuilding perspective, this means to help build muscle tissue. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

Sources: Meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese.  For vegetarians, soybeans are the only plant protein considered to be a complete protein.

Protein Intake: The amount of protein that should be consumed varies based on body type and goals.  The first step is to figure out your body weight in Kilograms.  To do this, simply take your weight in pounds and divide it by 2.2.  For example, a 220 pound individual's weight in kilograms would be 100 kg.

For the average person with a healthy percentage of body fat and muscle, multiply your bodyweight in kilograms by 0.8 to obtain your ideal protein intake.

  • 100 kg x 0.8 = 80 grams of protein

For people that have a healthy body fat percentage and a good amount of lean muscle mass that exercise, multiply your body weight in kilograms by 1.2.

  • 100 kg x 1.2 = 120 grams of protein

Lastly, for those who are very athletic or looking to bulk up, take your body weight in kilograms and multiply by 1.5.  People who have an unhealthy body fat percentage and an adequate amount of lean muscle also fall into this category.

  • 100 kg x 1.5 = 150 grams of protein

While these are general guidelines for protein consumption, it is advised not to take in too much protein at one time.  Too much protein at one time may turn into fat.