How to calculate your protein needs
Protein is such an important nutrient. There’s a reason why protein is talked about all the time in the nutrition and fitness world!
Protein is one of the three main macronutrients, with the other two being carbohydrates and fat.
It’s involved in almost all areas of the human body. For example, it’s important for:
o Growth and repair of muscles and bones
o Hair, nail, and skin growth and repair
o Production of hormones and enzymes
o Immune support
o Brain health
o Heart health – our heart is made of out cardiac muscle
o pH balance
o Fluid balance
On top of this, protein is also a source of important energy through calories. Protein provides 4 calories per gram
· So, for example, if you had 30 grams of protein then you’d get 120 calories just from protein alone (4 calories per gram x 30 grams = 120 calories)
Now, unless you’re really into the science of nutrition, you probably don’t know how much protein you need in a day and how to calculate it. So, today I’m going to show you how to quickly calculate your protein needs. Of course, this is a general guideline and your very specific needs would need to be calculated one-on-one, with many other factors being considered
But, if you just want a general ballpark, this article will be helpful for you. If you want more detailed information, check out my YouTube video which is at the bottom of this page!
Step 1: Determine your goals
Before you can figure out how much protein you need, you need to figure out what your goals are
o Are you trying to put on a lot of muscle?
o Are you trying to just maintain the muscle you have?
o Are you trying to lose weight AND maintain muscle?
o Are you just trying to meet your basic needs?
Once you figure this out, you can then start calculating your needs
Step 2: Find out your body weight
The easiest way to calculate your protein needs is to base it on your body size.
If you don’t want to get on a scale, that’s okay too. In this case, just generally guess a weight or a range.
Now, I know I have people from different countries who read my posts and watch my videos, so I’m going to use both pounds and kilograms.
Step 3: Pick a protein range
This will depend on your goals, but:
o If you’re trying to just meet your basic needs, use:
0.8-1.2 g/kg/d (if you use kilograms) OR 0.36-0.54 g/lb/d (if you use pounds)
o If you’re trying to maintain your muscle, use:
1.2-1.6g/kg/d (if you use kilograms) OR 0.54-0.73 g/lb/d (if you use pounds)
o If you’re trying to lose weight AND maintain muscle, use:
1.6-2.0g/kg/d (if you use kilograms) OR 0.73-0.9 g/lb/d (if you use pounds)
o If you’re trying to build a lot of muscle mass, use:
1.6-2.2g/kg/d (if you use kilograms) OR 0.73-1.0 g/lb/d (if you use pounds)
Write down which range you want to use.
Step 4: Do some quick math
Based on which protein range you pick; you’re going to them multiply this by your weight in kilograms or pounds
So here are some examples of each:
Let’s say you’re 175 pounds or 79.5 kg. You’re going to use either and multiply it by the range you chose.
So let’s go through each range:
**Note: To figure out your own needs, use your own weight (either in pounds or kilograms instead of the 175 lb/79.5kg example)
MAINTAIN BASIC NEEDS
Range to use: 0.8-1.2 g/kg/d (if you use kilograms) OR 0.36-0.54 g/lb/d (if you use pounds)
If you use pounds…
0.36 x 175 lb = 63 g
0.54 x 175 lb = 94.5 g
If you use kilograms…
0.8 x 79.5 kg = 63 g
1.2 x 79.5 kg = 95 g
This means that someone who is 175 lb or 79.5 kg would aim for 63-95 grams of protein per day.
MAINTAIN MUSCLE, NO CALORIE DEFICIT
Range to use: 1.2-1.6g/kg/d (if you use kilograms) OR 0.54-0.73 g/lb/d (if you use pounds)
If you use pounds…
0.54 x 175 lb = 94.5 g
0.73 x 175 lb = 128 g
If you use kilograms…
1.2 x 79.5 kg = 95 g
1.6 x 79.5 kg = 127g
This means that someone who is 175 lb or 79.5 kg would aim for 95-128 grams of protein per day
MAINTAIN MUSCLE WITH CALORIE DEFICIT
If you’re trying to lose weight, you’ll need to be in a calorie deficit. This means that you’re eating fewer calories than your body is burning. During weight loss, your body will rely on your fat and protein stores as sources of energy. To make sure you don’t lose any muscle mass or keep it to a minimum, it’s important to get in enough protein. This is why you’ll need a bit more than normal.
Range to use: 1.6-2.0g/kg/d (if you use kilograms) OR 0.73-0.9 g/lb/d (if you use pounds)
If you use pounds…
0.73 x 175 lb = 128 g
0.9 x 175 lb = 158 g
If you use kilograms…
1.6 x 79.5 kg = 127 g
2.0 x 79.5 kg = 159 g
This means that someone who is 175 lb or 79.5 kg would aim for 128 – 159 grams of protein per day.
BUILD MUSCLE
Range to use: 1.6-2.2g/kg/d (if you use kilograms) OR 0.73-1.0 g/lb/d (if you use pounds)
If you use pounds…
0.73 x 175 lb = 128 g
1.0 x 175 lb = 175 g
If you use kilograms…
1.6 x 79.5 kg = 127 g
2.2 x 79.5 kg = 175 g
This means that someone who is 175 lb or 79.5 kg would aim for 128 – 175 grams of protein per day.
This is the simplest way you can calculate your needs if you’re wanting to do it at home and have general goals.
Of course, if you’re an avid athlete or you have super specific goals, then I recommend working with a trained professional, such as a dietitian, who would be able to sit down and make very specific recommendations based on your goals, training schedule, timeline, etc.
But, for the average person, this is a good way to get a general idea of how much you need each day.
And that’s it!
For more detailed information, I recommend watching my YouTube video below:
I hope this information helped and I’ll see you next time!
Cheers,
Katey Davidson, MScFN, RD, CPT
