The formula Dietitians use for determining how much protein a person needs is simple. Sorta.
- First, you have to convert your weight in pounds to kilograms. To do that, divide your body weight by 2.2.
- Next, multiply that number by .8, that is how many grams of protein you need a day to maintain your muscle mass. The majority of Americans eat about twice that amount. According to that formula, I need about 50 grams of protein per day.
- To increase muscle mass via weight training, you don’t need a huge increase in your protein intake because, like I said, you are probably getting more than enough anyway. Take your weight in kilograms and multiply it by 1 to 1.2. That’s how many grams of protein you want to aim for per day.
The moral of the story? If you are a meat eater (male or female, doesn’t mater) toss the sugary protein shakes. You probably don’t need them. The body can only use so much protein, and like most macronutrients, if you go overboard it turns into fat.
Oh, and for people who aren’t sure how much protein is in different foods. Here is a quick breakdown of the protein I usually consume on a daily basis (this is without eating meat):
- Almonds: 8 grams per serving
- Greek Yogurt: 21 grams a serving
- Beans: 9 grams a serving
- Vegetables: About 1 to 3 grams a serving
- Peanut Butter: 8 grams per serving
- 1 slice of 100 percent whole wheat bread: 4 grams a serving
Total: 53 grams (perfect!)
To learn more about the amounts of protein found in various foods (both meat and vegetables), check out this comprehensive list.