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Protein is the structural material of your body, making up everything from your hair, skin, and nails to your bones, tendons, ligaments, muscles, hormones, and red blood cells. It is also essential to just about every process that goes on within your body, and it gets used up as your body functions from day to day.
3 Methods to Calculate How Much Protein You Should Eat in a Day
Method 1: According to the Food and Nutrition Board of the Institute of Medicine’s RDI 10% to 35% of your daily calories should come from protein. For example, If you are on a 2500 Calories Daily Meal plan, then 10% to 35% is 250 to 875 calories or 62.5 grams to 219 grams of Protein . There are 4 calories in each gram of protein.
Method 2: The average adult needs approximately 1gram of protein per kilogram of body weight. For example, a person who weighs 160lbs or 73kg would need 73grams of protein per day.
Calculation Steps: ✨To begin, convert your body weight from pounds (lbs) to kilograms (kg) using the formula:
160lbs ÷ 2.205 = 72.56kg
Next, multiply your body weight in kilograms (kg) by 1.0:
72.56kg x 1.0 = 72.56kg
Round up, and a person who weighs 160lbs needs approximately 73grams of protein per day.
Method 3: Protein Requirement if your goal is to Increase Muscle Mass: To increase muscle mass in combination with physical activity, it is recommended that a person lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day or 0.5 to 0.8 grams per pound of body weight. Consequently, a 75-kilogram individual’s protein intake should be between 90grams to 128 grams.
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