DFW Supporters
Calculate Your Protein Needs
1texasmom
on 3/3/09 4:16 am
on 3/3/09 4:16 am
This is more of what was discussed at our meeting this past Sunday. Below are some generic calculations that you may find helpful as you determine how much protein that you should be eating. As a reminder, if our information differs from your doctor's plan, please defer to your doctor's orders.
Protein needs are based on body weight in kilograms. In order to calculate your kg of body weight, divide your weight (in pounds) by 2.2. Example: 200 pounds / 2.2 = 90.91 kg.
Minimum protein intake is .8g of protein per kg of body weight. Example: 90.91 kg x .8g = 72.73g of protein per day.
Needs can vary based on your individual activity level, malabsorption or just your body's make-up.
Typically, the highest need is said to be 2.0g of protein per kg of body weight. Example: 2.0 x 90.91kg = 181.82 g of protein per day.
In the above examples, this finctional person may require anywhere from 72.73g - 181.82g of protein per day.
So how do you know where you need to be? You must listen to your body. If you are tired, fatigued, can't sleep, losing hair, have ridges in your fingernails...you may need more protein.
The best plan is to log your intake. Use a journal or an online food log. Track your intake. Make sure you're getting your minimums. If not, add some through supplements if necessary. If you're getting your minimum but you're noticing signs of deficiency, bump it up a little at a time until you're satisfied with how your body reacts.
Protein needs are based on body weight in kilograms. In order to calculate your kg of body weight, divide your weight (in pounds) by 2.2. Example: 200 pounds / 2.2 = 90.91 kg.
Minimum protein intake is .8g of protein per kg of body weight. Example: 90.91 kg x .8g = 72.73g of protein per day.
Needs can vary based on your individual activity level, malabsorption or just your body's make-up.
Typically, the highest need is said to be 2.0g of protein per kg of body weight. Example: 2.0 x 90.91kg = 181.82 g of protein per day.
In the above examples, this finctional person may require anywhere from 72.73g - 181.82g of protein per day.
So how do you know where you need to be? You must listen to your body. If you are tired, fatigued, can't sleep, losing hair, have ridges in your fingernails...you may need more protein.
The best plan is to log your intake. Use a journal or an online food log. Track your intake. Make sure you're getting your minimums. If not, add some through supplements if necessary. If you're getting your minimum but you're noticing signs of deficiency, bump it up a little at a time until you're satisfied with how your body reacts.
RNY: 11/19/07
SW:260
LW: 140 (January 09)
CW: 180
GW: 155-160
Thanks for the info. It is nice to know there is no hard and fast number. I totally agree with that. I don't track mine, but I know I get a lot of protein daily. Breakfast is a minimum of 21 g a day (two eggs and at least 1 oz of cheese, normally 2 oz). Then I snack on one cup of cheese cubes all day long. Plus whatever meat I eat, and I do make sure I get the meat every day.
I am not losing hair, have no ridges in fingernails, sleep just fine. I am tired, but who wouldn't be if they worked 13-15 hours a day.
I am not losing hair, have no ridges in fingernails, sleep just fine. I am tired, but who wouldn't be if they worked 13-15 hours a day.
GOD BLESS AMERICA!!!!!
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JennD
Group Leader
1texasmom
Co-Leader