How to Calculate Your Protein Needs

The Recommended Daily Allowance (RDA) says: .8 grams of protein for every 1 kilogram body weight.

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm


154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights

Average Protein Intakes

	Age	Height (inches)	Weight (pounds)	Protein g/day
Females	15-18	64	120	44
	19-24	65	128	46
Males	15-18	69	145	59
	19-24	70	160	58