By knowing how to calculate your daily protein intake, you can determine how much protein you should be consuming per day. This is important to know so you can adjust your daily protein intake to meet the minimum and maximum requirements. If you do not meet the minimum daily protein requirement, it means you are consuming a low-protein diet, which isn't good because you aren't getting enough amino acids. If you exceed the daily maximum protein requirement, you are consuming a high-protein diet. Many people fall into this category. Consuming too much protein is dangerous to your health for many reasons and will not help you build muscle strength.
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Measure how tall you are in inches, then convert to centimetres by multiplying 2.54 for every inch.
Use your height in centimetres to calculate your ideal body weight in kilograms. For women, start with 45kg for 150cm in height. Then, for each additional centimetre, add 0.85kg (multiply the number of centimetres over 150 by 0.85, then add the result to 45). For men, start with 48kg for 150cm in height. Then, for each additional centimetre, add 1kg. The number that you come up with is your ideal body weight in kilograms.
Use your ideal weight in kilograms to calculate your minimum daily protein intake. The World Health Organization, also known as WHO, recommends that men and women consume 0.66g of protein per kilogram of their ideal body weight per day. To find your minimum daily protein intake, multiply 0.66 by your calculated ideal body weight in kilograms. If you are heavier than your ideal body weight, you will not need to eat more protein because amino acids aren't needed to support fat cells.
Calculate your maximum daily protein intake by using your ideal weight in kilograms. According to the U.S. Dietary Reference Intakes, men and women should consume 0.8g of protein per kilogram of ideal body weight a day. To calculate your maximum daily protein intake, multiply 0.8 by your ideal body weight in kilograms.
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- World Health Organization: "Protein and Amino Acid Requirements in Human Nutrition"; 2007
- National Academy of Sciences, Institute of Medicine, Food and Nutrition Board; "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids"; 2005