Discover how much protein you really need

by Cynthia Sass, MPH, RD, PREVENTION

I’m no fan of high protein diets that limit or eliminate nutrient-rich whole grains, fruits and veggies, but too little protein can leave you feeling hungry, and interfere with weight management by causing you to burn fewer calories per day. So how much protein is the right amount?

There are several formulas to calculate your ideal daily protein intake. When I’m individualizing this for a client, I generally use two standard methods, and compare the results. The first looks at percent of total calories. According to the Institute of Medicine, adults should get between 10 and 35 percent of their daily calories from protein. That’s a pretty wide range, and for most healthy adults, I think 10% is too low. At this percentage, you may find yourself hungry (since protein improves satiety) and too little protein generally bumps up carb intake, which can lead to high triglycerides and unstable blood sugar levels. That’s why I like to use 20-25%.

To do the math, find your ideal calorie intake first. Use this easy tool to calculate how many calories you need, or try this quick and easy rule of thumb: STEP 1: Multiply your weight goal by: 10 if your activity level is low (sitting most hours of the day) 13 if it’s light (you try to take the stairs instead of the elevator, park your car at the far end of the lot, walk the dog, etc., but you rarely get your heart rate up) 15 if it’s moderate (you get your heart rate up for about 30-45 minutes 3-5 times a week) 18 if it’s high (get your heart rate up 60+ minutes 5+ times a week) STEP 2: Take that number and multiply by 20% STEP 3: This number represents calories from protein. To convert to grams of protein, divide by 4. For example, if your daily calorie needs are 1,800: 1,800 X 20% = 360 calories divided by 4 = 90 grams of protein per day The second method looks at grams per kilograms of body weight. Here’s how to calculate:

STEP 1: Take your weight goal in pounds (as above) and divide by 2.2 to get your weight in kg STEP 2:Multiply by: 0.8 if your activity level is low 1.2 if your activity level is light to moderate 1.7 if your activity level is high (or your workouts include both cardio and strength training)For example, if a woman’s weight goal is 125 pounds, her kg goal is 56.8. The highest amount of protein for this formula is: 56.8 X 1.7 = 96.56 grams per day, about on par with the first method. To put your daily protein grams in perspective, check out the protein content of these healthful sources: Boneless, skinless chicken breast, 3 oz cooked – 25 g Wild salmon, 3 oz cooked – 21 g Non-fat Greek yogurt, 1 cup – 20 g Lentils, 1 cup cooked – 18 g Edamame, 1 cup – 17 g Black beans, 1 cup – 15 g Egg whites, ½ cup liquid – 13 g Organic, non-fat milk, 1 cup – 8 g Organic soy milk, 1 cup – 8 g Almonds, whole ¼ cup – 7 g Based on this info, do you think protein intake is on target? How much attention do you pay to protein? P.S. Getting more protein than your body needs doesn’t benefit you – it’s like too many workers showing up on the job – excess protein your body can’t use is considered “waste” – it either gets burned for fuel if you’re short on calories (which can stress your kidneys and dehydrate you) or it winds up getting socked away as body fat. That’s why balance (not getting too little or too much) is key. Healthy Living