I think many of you will find it surprising how much Protein you should be eating. Â Protein is very important in maintaining a well balanced diet. Â So here is a step-by-step guide on how to calculate what your daily protein intake should be. Â **This pertains to FEMALES**
Some of the best Proteins to consume are: turkey, chicken, tuna, tilapia, egg whites, beans, && protein shakes. So EAT UP!
Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms. Then you will be multiplying that kg number by a # depending on how active your lifestyle is. Choose 0.8 if you’re not very active, 1.3 if you’re moderately active or pregnant, or 1.8 if you’re extremely active. Since I am actively working out 6 days a week….yet I’m not a triathlon trainer or a professional athlete…I chose 1.5. This gives you your total grams of protein to eat daily!
If you weigh between 100-165 lbs, here’s a cheat table to save you time:
| Weight in pounds | Weight in kilograms | Protein per day if you’re not very active (kg multiplied by 0.8) | Protein per day if you’re active or pregnant (kg multiplied by 1.3) | Protein per day if you’re extremely active or in training (kg multiplied by 1.8) |
| 100 lbs | 45.5 kg | 36.4 g | 59.2 g | 81.9 g |
| 105 lbs | 47.7 kg | 38.2 g | 62 g | 85.9 g |
| 110 lbs | 50 kg | 40 g | 65 g | 90 g |
| 115 lbs | 52.3 kg | 41.8 g | 68 g | 94.1 g |
| 120 lbs | 54.5 kg | 43.6 g | 70.9 g | 98.1 g |
| 125 lbs | 56.8 kg | 45.4 g | 73.8 g | 102.2 g |
| 130 lbs | 59.1 kg | 47.3 g | 76.8 g | 106.4 g |
| 135 lbs | 61.4 kg | 49.1 g | 79.8 g | 110.5 g |
| 140 lbs | 63.6 kg | 50.9 g | 82.7 g | 114.5 g |
| 145 lbs | 65.9 kg | 52.7 g | 85.7 g | 118.6 g |
| 150 lbs | 68.2 kg | 54.7 g | 88.7 g | 122.8 g |
| 155 lbs | 70.5 kg | 56.4 g | 91.7 g | 126.9 g |
| 160 lbs | 72.7 kg | 58.2 g | 94.5 g | 130.8 g |
| 165 lbs | 75 kg | 60 g | 97.5 g | 135 g |
Thanks so much for posting! Wow I did the math & I can’t believe how much protein I should be eating. I’m not consuming as much as I should. Need to work on that.
Thanks for following Jessica! Hope all is well 🙂
Thank you sooo much for sharing this information. You help me move so much closer to my goal!!! Thanks again !! 🙂
Oh, I’m glad! Thanks for following Diana! Keep up the good work 🙂
BtotheCore