Finding your ideal protein range is easy! Just plug your stats into the formula below.
1. Weight in pounds divided by 2.2 = weight in kilograms
2. Weight in kg x 0.8-1.8 g/kg = ideal protein intake in grams
Use a lower number (i.e. 0.8) if you lead a more sedentary lifestyle. Use a higher number (between 1 and 1.8) if you are pregnant, recovering from an illness, or involved in consistent and intense weight- or endurance-training.
Example: 130 lb female who exercises regularly and strength-trains
130 lbs/2.2 = 59kg
70kg x 1.5 = 88.5g
Of course, this is just a guideline: listen to what your body tells you and adjust accordingly. Look at yesterday's post for symptoms of too much or too little protein to how your intake might be affecting you. The aim is consistent energy, stabilized blood sugar, reduced cravings, and healthy tissue growth.
Pseudo-grains like quinoa, amaranth, and buckwheat (which are all technically seeds) provide a great deal of protein – they’re all made up of about 20% protein and deliver around 10 grams of protein per cup.
Sunday's post: how is protein digested (and how should this inform our protein choices?)