Although protein is absolutely indispensable for our body functions, we constantly need to be aware of the adequate protein amount for our own bodies. It is impossible to generalize when it comes to protein as each organism is individual. Protein is, above all, crucial in terms of staying healthy, building muscle and staying fit, but the main question is how much do we need per day?
If you want to calculate how much protein is perfect for you, multiply 0.8-1.5 with your body weight. What this means is that you need between 0.8 g and 1.5 g of protein for each pound of your body weight.
However, the daily protein input is dependent on several factors or situations:
- If you are an average type of person who does not work out often and perhaps suffers from a lack of daily activity, you should take in between 0.5 g and 0.7 g of protein per each pound. This also refers to those people have no plans of becoming active or athletic whatsoever. Still, keep in mind that your body cannot do without protein in order to maintain general health.
- If you, on the other hand, do work out sometimes but not too often, and aim towards strengthening your body, you should take in between 0.8 g and 1 g of protein per each pound. To clarify, body strengthening involves gym exercises, muscle building and cardio workouts for burning fat. The amount of protein recommended above is merely a minimum, but it is well advised for everyone to avoid excessive input, just to be on the safe side.
- If you are a healthy female stepping into adulthood and you work out with the view to toning your muscles and losing weight, consider a daily dose of 1 to 1.2 g of protein per each pound of your body weight.
- If you are a healthy male stepping into adulthood and you work out with the view to toning your muscles and losing weight, consider a slightly higher amount of protein – 1 to 1.5 g per each pound.
PROTEIN CALCULATION EXAMPLES
In case you need further explanation, here are some examples:
Imagine an adult woman of 130 pounds who is quite active and works out regularly since she wants to tone her muscles and improve her body shape. All she has to do is multiply 1 or 1.2 by 130 to calculate the amount of protein her body craves for on a daily basis.
Now imagine an adult man of some 180 pounds with the same goals as the woman in the first example. To get his protein dose, he has to multiply 1 or 1.5 with 180 and he will get his ideal protein number.
It is important to mention that you should weigh your safe regularly and check whether you have gained or lost a few pounds. Your protein needs will vary as your weight varies, so do not hold onto one calculation. As your weight changes, your protein needs will drop or rise. Whenever you notice such a change, re-calculate your ideal protein number.
EXCEPTION TO THE RULE
Last, but not the least, overweight persons should not abide by this protein calculation formula. Instead of measuring the ideal protein number based on current weight, measure it based on the weight you are longing for. If you weigh 180 pounds and desire to burn calories until you reach 120 pounds, use the formula to calculate your ideal protein number by multiplying grams of protein with 120, not 180. If you are an overweight female, always remember to have 1-1.2 g of protein, yet if you are a male overweight person, protein dose prescribed for you ranges from 1-1.5 g per pound.