How to Calculate Your Protein Needs

The RDA recommends of 0.8 g/kg to 1.2-1.8 g/kg. If you exercise a lot you will
want to be in the upper range. Here’s how to calculate your protein needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. 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. 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 1.8 = 126 gm protein/day
150 lb female who walks 1-2 times a week.
150 lbs/2.2 = 68kg
68kg x 1.0 = 68gm protein/day.

Protein Counts.