How Do You Calculate Protein Needs?

twilight · 07-21-2012, 05:57 AM

I don't get it. How do you figure it out? How do you know your lean body mass? I used an online calculator, but I'm not sure that's right.

mtbabcock · 09-03-2012, 03:15 PM

How much do you weigh? Calculate the number of calories you need to take in for that number (about 11.5 calories per pound). For me that is 120 x 11.5 = 1380 cal per day to maintain my current weight. Reduce that by 500 calories to lose one pound per week. That gives me a calorie goal of 880 cal per day. Half of that should be protein: 440 calories or 110 g protein per day. 30% should be fat or 264 cal/29 g. 20% should be carb or 176 cal/ 44 g carb. This is based on each gram of protein and carb is 4 cal and each g of fat is 9 cal.

Port_louis · 09-06-2012, 01:26 AM

Ummm here is an example,if you want to weigh 180 pounds then eat 180 grams of protein(though this would increase if you are exercising).

Galveston Gal · 09-06-2012, 03:16 AM

THANKS!

07-21-2012, 05:57 AM	#1
twilight Major LCF Poster! Join Date: Sep 2009 Posts: 2,202 Gallery: twilight Stats: 225/186.5/130 WOE: VLC/Atkins	How Do You Calculate Protein Needs? I don't get it. How do you figure it out? How do you know your lean body mass? I used an online calculator, but I'm not sure that's right.

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09-03-2012, 03:15 PM	#2
mtbabcock Junior LCF Member Join Date: Sep 2012 Location: Grosse Ile, MI Posts: 2 Gallery: mtbabcock Stats: 153/122/115 WOE: Protein Power Start Date: January 2011	How much do you weigh? Calculate the number of calories you need to take in for that number (about 11.5 calories per pound). For me that is 120 x 11.5 = 1380 cal per day to maintain my current weight. Reduce that by 500 calories to lose one pound per week. That gives me a calorie goal of 880 cal per day. Half of that should be protein: 440 calories or 110 g protein per day. 30% should be fat or 264 cal/29 g. 20% should be carb or 176 cal/ 44 g carb. This is based on each gram of protein and carb is 4 cal and each g of fat is 9 cal.

09-06-2012, 01:26 AM	#3
Port_louis Junior LCF Member Join Date: Sep 2012 Location: Johannesburg, South Africa Posts: 47 Gallery: Port_louis WOE: Protein power Start Date: 6 September 2012	Ummm here is an example,if you want to weigh 180 pounds then eat 180 grams of protein(though this would increase if you are exercising).

09-06-2012, 03:16 AM	#4
Galveston Gal Senior LCF Member Join Date: Aug 2008 Location: TX Posts: 120 Gallery: Galveston Gal WOE: Low Carb	THANKS!