amount of protein needed
If you're an exerciser, however, your protein needs may increase since resistance training and endurance workouts can rapidly break down muscle protein. The general guidelines for endurance and strength-trained athletes suggest consuming between 1.2 and 1.7 g/kg of protein for the best performance and health. (That's 1 gram of protein for every serving of fruit and vegetables, 5 for every egg or handful of nuts you eat, 10 for every cup of milk or yogurt, 15 for every cup of beans or half-cup of cottage cheese, and 25 for every 3-4 ounce serving of meat.) Enter in your body weight. Then enter how many grams of protein you want to consume per kg of bodyweight. It calculates it for you. In the United States, the recommended daily allowance of protein is 46 grams per day for women over 19 years of age, and 56 grams per day for men over 19 years of age. Multiply your weight by the appropriate amount for your activity level. Each activity level has a multiplier for how much protein you need. The answer is how much protein you need in grams. For a sedentary to moderate lifestyle, multiply by 0.4. So if you weigh 140 pounds, you need 56 grams of protein a day. For an active lifestyle, multiply by 0.4 to 0.6. So if you weigh 140 pounds, you need 56 grams to 84 grams of protein a day. For an athlete who's building muscle or for a young athlete, you need 0.6 to 0.9 grams per pound. Protein is built from building blocks called amino acids. Our bodies make amino acids in two different ways: Either from scratch, or by modifying others. A few amino acids (known as the essential amino acids) must come from food. Animal sources of protein tend to deliver all the amino acids we need. A few amino acids (known as the essential amino acids) must come from food. 1  Animal sources of protein tend to deliver all the amino acids we need. 2  Other protein sources, such as fruits, vegetables, grains, nuts and seeds, lack one or more essential amino acids. Example: 154 lb male who is a regular exerciser and lifts weights. 154 lbs/2.2 = 70kg. 70kg x 1.5 = 105 gm protein/day. Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day. First, find out what your Basal Metabolic Rate is by using a BMR calculator. Yes--if you aren't getting the amount of protein your body requires based on your activity level. You can check nutrition labels and add up grams of protein on your own, or just remember the numbers 1, 5, 10, 15, 25 to roughly estimate protein intake. Kashi® GOLEAN® cereals have as much protein as an egg. Protein plays an important part in any healthy lifestyle, and Kashi® GOLEAN® can help make sure you're getting the protein you need to be at your best! Kashi® GOLEAN® cereals = 13-20% DV protein per svg; one large egg = 13% DV protein. Your protein needs are as unique as you are.
For women over 19 years of age, 46 grams per day and 56 grams per day for men.