How do you calculate how many grams of protein you should eat in a day? Does it change according to weight and activity level?
Asked by ablacksh on Mar 21, 2008 in Nutrition



I am quite active and I try to eat as little meat as possible, and so I find myself eating less protein than the average person.  I've found varying numbers recommended (from 40g to 90g) online. CC recommends about 25% of your calories from protein, but when you're restricting calories, is this enough?


Answer

You need 0.8 grams of protein per kilogram of ideal body weight (IBW).  Your IBW is somewhere in-between BMI 19 and 25.  Divide your IBW by 2.2 to convert pounds to kilograms and multiply the answer by 0.8.  Women usually need about 50 grams of protein a day and men need about 55 grams.  You shouldn't drop your calories below what the Calorie Target calculator recommends so that you don't burn your protein for energy.  Protein requirement don't change much with activity, but if you're weight-training, increase to 1.0 grams per kilogram.


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