Are you Eating Enough Protein?

Have you ever wondered if you are eating enough protein? Are you trying to lose weight? Maybe build muscle? Do you know how much protein you really need?  I have heard you need protein for muscle and fuel but if you consume too much your kidneys will suffer.  I decided to look into this question and in cliff note fashion this is what I found. Follow this simple formula to help you safely reach your goal.

You need a minimum 0.8 grams of protein per kilogram of body weight. To determine your weight in kilograms divide your weight by 2.20 grams per day. If you exercise daily you would want to divide by 1.5 grams per day.

For example, if you are 150 pounds and are new at exercise or maintain your goal weight by exercising a few times a week you divide by 2.2, so your weight in kilograms is (150 divided by 2.2 = 68.18kg) Now you take your weight in kilograms and multiply by .8 to get the minimum grams of protein you should eat daily (68.18kg x .8 = 54.54 ). So if you’re a moderately active person weighing in at 150 pounds you want to aim for a minimum 55 grams of protein daily. The more you exercise the more protein you want to eat daily.

I hope that I was able to help you decide if you are eating enough protein in your day for building muscle and weight loss. Protein can fuel your body and be found in nuts, seeds, beans, meats, poultry, fish, eggs, tofu and even dairy. I wish each and every one of you success in reaching your goals. 

Kristen Johnson 

Independent Emerald Beachbody Coach