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December 5, 2012

How much Protein should I be Eating?

I think many of you will find it surprising how much Protein you should be eating.  Protein is very important in maintaining a well balanced diet.  So here is a step-by-step guide on how to calculate what your daily protein intake should be.  **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 poundsWeight in kilogramsProtein 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 lbs45.5 kg36.4 g59.2 g81.9 g
105 lbs47.7 kg38.2 g62 g85.9 g
110 lbs50 kg40 g65 g90 g
115 lbs52.3 kg41.8 g68 g94.1 g
120 lbs54.5 kg43.6 g70.9 g98.1 g
125 lbs56.8 kg45.4 g73.8 g102.2 g
130 lbs59.1 kg47.3 g76.8 g106.4 g
135 lbs61.4 kg49.1 g79.8 g110.5 g
140 lbs63.6 kg50.9 g82.7 g114.5 g
145 lbs65.9 kg52.7 g85.7 g118.6 g
150 lbs68.2 kg54.7 g88.7 g122.8 g
155 lbs70.5 kg56.4 g91.7 g126.9 g
160 lbs72.7 kg58.2 g94.5 g130.8 g
165 lbs75 kg60 g97.5 g135 g

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  • 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.

  • Thank you sooo much for sharing this information. You help me move so much closer to my goal!!! Thanks again !! 🙂

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