How Much Daily Protein?

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by Litsa @How to Have it All on July 16, 2013

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Jeanna Bergen’s article, The Metabolism Miracle for 40+, in Prevention’s June 2013 issue fueled my interest level. Nearing forty, desiring a metabolism miracle and the continuous search for how much protein should I eat all provoked my interest. Thus, to get started we must:

  1. Eat healthy, protein-rich foods to support calorie-burning muscle mass, and follow a moderate-calorie diet.
  2. Strength-train twice a week to fight muscle loss.
  3. Squeeze in quickie cardo workouts 3 times a week to hike all-day calorie burn.

Oh! Not at all an easy formula without a little pre-planning! But the question of “How much protein do you need?” is answered mathematically by Caroline Apovian, MD. It can be used to determine the minimum amount of protein you should eat daily to offset muscle loss—and protect your metabolism—while you lose weight.

Step 1: Estimate your ideal weight. “If you’re a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch,” says Dr. Apovian. “For men, it’s 106 pounds for 5 feet in height plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don’t eat less than 82 grams of protein daily.”

Step 2: Ideal weight in lbs divided by 2.2 = ideal weight in kg

Step 3: Ideal weight in kgs x 1.5 = daily protein goal (in grams)

Wow! I (Litsa) should eat 92 grams of protein daily! Time to start calculating my protein intake! I always knew that I need more protein in my daily menu but having this formula points me in the right direction. I’ll have to strive to have 20 to 30 grams of protein per meal rather than waiting until dinner to consume all of my protein for the day (steak dinners)!

Eating to avoid muscle loss? Eat protein! How much!?! Calculate your grams of protein per day—and share this nifty formula with a friend!

Credit: June 2013 Prevention Magazine

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Litsa @How to Have it All

Litsa is a stay at home mom to a beautiful little girl. She is a native of Greece and now resides in Tennessee. As a former teacher, Litsa wears many hats that it takes to make a home a functioning home!

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