calculate protein needs by weight
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How to Determine Protein Requirements Eating too much protein can also strain your kidneys and increase calcium loss. You can calculate your protein requirements based on your weight. Multiply your weight by 0.45 to convert to kilograms. For example, if you weigh 150 pounds, you weigh about 68 kilograms. Multiply your weight in kilograms by 0.8 to determine how many grams of protein you need per day. For example, if you weigh 68 kilograms, you need about 54 grams of protein per day. Weight lifters need up to 1.8 grams per kilogram per day, while endurance athletes require up to 1.4 grams of protein per kilogram of body weight, notes the Iowa State University Extension.
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Daily Protein Requirements and Protein Intake Men and women protein intake range based on ideal body weight: 1  Minimum Daily Protein Requirement: W.H.O. recommends 0.45 grams of protein per kilogram of ideal body weight per day. 2  Maximum Daily Protein Requirement: US RDA recommends 0.8 grams of protein per kilogram of ideal body weight per day. The UK Department of Health and Social Security is approximately the same. If you are currently doing endurance training your daily protein requirement increases to 1 to 1.2 grams per kilogram of ideal body weight per day.
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- The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight (0.4 g/lb) for adults. Based on the RDA, a 200 lb (91 kg) person would need about 73 grams of protein. Aim to meet your RDA with mostly complete proteins.
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The myth of 1 g/lb: Optimal protein intake for bodybuilders 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders. • Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period.
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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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Protein 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 to Calculate Protein RDA Step 3. Plug the weight in kilograms into the conversion calculation. Sedentary adults should get 0.8 g of protein per kilogram of body weight, while endurance runners and strength training athletes need up to 1.4 or 1.8 grams of protein per kilogram, respectively.
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Are You Eating Enough Protein To Build Muscle? So how much protein do you need when trying to get huge? Common Daily Protein Recommendations. The American Dietetic Association’s RDA (recommended daily allowance) for protein is 0.36g per pound of bodyweight. This means that as a bare minimum, a 180lb male only needs 65 grams of protein per day to meet his daily requirements.
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- Metric: (Your ideal weight in kilograms) X 0.8 = Your recommended daily protein intake in grams. English: (Your ideal weight in pounds) x .36 = Your recommended daily protein intake in grams. For example, my ideal body weight is 110 pounds.I multiplied 110 by .36 to get a total of 39.6, which is my recommended daily protein intake in grams. On an average day, protein makes up about 10-12% of my total calories and I easily meet or slightly exceed my protein needs, even on a completely vegan, low fat diet.etric: (Your ideal weight in kilograms) X 0.8 = Your recommended daily protein intake in grams. English: (Your ideal weight in pounds) x .36 = Your recommended daily protein intake in grams. For example, my ideal body weight is 110 pounds.
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How Much Protein You Need for Exercise 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: 154 lb male who is a regular exerciser and lifts weights. 154 lbs/2.2 = 70kg. 70kg x 1.5 = 105 gm protein/day. Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein.
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Protein OR. 0.36 grams of protein per pound of body weight. For example, a 150-lb person would multiply 150 lbs x 0.36 grams of protein = 54 grams of protein per day. A simple way to do a rough calculation of the requirement in your head is to divide body weight by 3.
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- The most common estimate is the Holliday-Segar formula, which uses patient weight to calculate metabolic expenditure in kcal/24 h, which approximates fluid needs in mL/24 h (see Holliday-Segar Formula for Maintenance Fluid Requirements by Weight).
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Looking To Gain Some Lean Mass Women? Here's What You Need To Do. A good recommendation for your protein needs will be to ensure you are getting 1.0-1.5 grams of protein per pound of bodyweight. These recommendations are slightly higher than that for the general strength training individual since you are not only looking to increase your strength but also add this additional mass.
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How does protein affect weight loss? Consumption of protein in the higher range, usually seen as around 1g/lb of lean mass (if you know your body fat percentage and can calculate lean mass) or 25-30% overall calories, is more protective of lean mass during periods of intentional weight loss when calories are controlled for.
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Macronutrients: Calculating Your Proteins, Fats & Carbs Next, convert your protein intake from grams to Calories; to do this conversion, multiply your daily protein intake (in grams) by 4. Step 3 – Fats: Decide what percentage of your diet will be fat; select a percentage between 15% and 35%. Multiply this percentage by your TDEE to get your fat intake in Calories.
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How Much Protein?  (Weight Method) If you're overweight, you should use the CALORIE METHOD available by clicking HERE. 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.
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How much protein do you need every day? But the message the rest of us often get is that we’re eating too much protein. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator.
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- In general, your daily grams of protein equate to approximately half your weight in pounds. For example, if you weigh 150 pounds, you need approximately seventy-five grams of protein every day. good rule of thumb for daily protein intake, and a safe range based on the literature, is 0.8 - 2.5 grams of protein per kilogram of bodyweight. For muscular gain, I suggest at least 1.25 grams per pound of current lean bodyweight, which means you subtract your body fat first. Here are a few examples:
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Formula for Caloric Intake The equation for males is: 66.5 + 13.8 x (Weight in kg) + 5 x (Height in cm); 6.8 x age. The equation for females is: 655.1 + 9.6 x (Weight in kg) + 1.9 x (Height in cm); 4.7 x age. These equations are then multiplied by an energy factor to determining estimated caloric needs. The physical activity factors are 1.2 for sedentary people, 1.3 for moderately active people and 1.4 for active people.
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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).If you’re 15-18 years old: Multiply your weight in pounds by 0.36 to estimate how many grams of protein you need each day.For example, a 16 year-old female who weighs 120 lbs would need about 43 grams of protein (120 lbs x 0.36 = 43.2).Keep in mind that this is just an estimate.he 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.
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How Much Protein Should I Eat to Lose Weight? 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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FREE BODYBUILDING MACRONUTRIENT CALCULATOR Once your body weight stalls, add or subtract 100-150 calories from your current intake (add if you’re trying to gain muscle and subtract if you’re trying to lose fat) and then re-calculate your macros using the calculator or just doing so manually. Protein: 1g per pound of body weight.
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Dietary protein requirements of younger and older adults When the protein requirement data were expressed on a per kilogram fat-free mass basis, there were no differences between the young and older subjects (P = 0.070) or between the men and women (P = 0.053), and there was no age-by-sex interaction (P = 0.253).
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How Much Protein is Needed to Build Muscle? THE FORMULA FOR WORKING OUT HOW MUCH PROTEIN YOU NEED . There are 2 ways to figure out just how much protein you need. First, the easy way: Consume 1g of Protein per Pound of Body Weight. So if you weigh 180lbs, consume 180g of protein per day. To build muscle consume 1g protein for every lb bodyweight eg 180lbs=180g protein Click To Tweet
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How Much Protein?  (Calorie 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%.55 to .64 grams of protein per pound of bodyweight per day. So now that 180 pound person should take in 99 to 115 grams of protein every day.
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- Calculating How Much Protein You Need. 1  1. Determine how much protein you need based on your age. 2  2. Look up the amount of protein in common foods. 3  3. Calculate protein requirements as a portion or your daily diet.  4. Determine whether you have special additional 1  requirements. 5. Evaluate your current diet.  6. Start to read nutrition labels.