So ive seen and read so many different opinions on how much protein one should take in. 1g to 2g per pound of bodyweight seems to be where most people fall into. Lately I have been speaking to different individuals about taking proteing based on Lean Body Mass instead of total weight. The opinions vary here also but I do believe this is the more accurate way of protein consumption then by weight alone. Lean body mass is what you have left over when the weight of body fat is subtracted from overall body mass. Here's how you can find out your protein needs based on your lean body mass and your activity level, to make sure you're getting all the protein you need in your diet.
Step 1. Take body measurements. You will need your height in inches and your weight in pounds. You will also need your neck (smallest point), waist (smallest circumference for women, at navel for men) and hip (widest point) measurements.
Step 2. Use a*body mass index calculator. This gives you the percentage of your body weight that is fat.
Step 3. Convert this percentage to a decimal number. For example, 25% converts to 0.25. Multiply that number by your total body weight. Now you have total pounds of fat.
Step 4. Subtract pounds of fat from total body weight, and what you are left with is your lean body mass, in pounds.
Step 5. Determine your daily activity level. If you are sedentary, your requirements are 0.5 grams of protein per pound of lean body mass. If your daily activity is light but includes walking, you require 0.6 grams per pound. Moderate activity is 30 minutes per day of exercise, five times per week, and requires 0.7 grams per pound. If you're active, exercising one hour per day, five times per week, you need 0.8 grams per pound. Very active, two hours a day 5 times per week, requires 0.9 grams per pound. A heavy exercise level (heavy weight training or twice a day exercise) requires 1.0 grams per pound of lean body mass.
Step 6. Multiply grams per pound from Step 5 by pounds of lean body mass, and you'll have your daily protein needs in grams.
Although there is some controversy as to how protein needs in the diet should be calculated, it stands to reason that basing it on lean body mass produces a more accurate figure than a simple body weight calculation or percentage of total calorie intake. An obese person doesn't need more protein simply because he weighs more, and just because someone is counting calories doesn't mean that she suddenly needs less protein. Athletes need more protein than sedentary people do, and this method also takes that into account. Thx for the read.
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Step 1. Take body measurements. You will need your height in inches and your weight in pounds. You will also need your neck (smallest point), waist (smallest circumference for women, at navel for men) and hip (widest point) measurements.
Step 2. Use a*body mass index calculator. This gives you the percentage of your body weight that is fat.
Step 3. Convert this percentage to a decimal number. For example, 25% converts to 0.25. Multiply that number by your total body weight. Now you have total pounds of fat.
Step 4. Subtract pounds of fat from total body weight, and what you are left with is your lean body mass, in pounds.
Step 5. Determine your daily activity level. If you are sedentary, your requirements are 0.5 grams of protein per pound of lean body mass. If your daily activity is light but includes walking, you require 0.6 grams per pound. Moderate activity is 30 minutes per day of exercise, five times per week, and requires 0.7 grams per pound. If you're active, exercising one hour per day, five times per week, you need 0.8 grams per pound. Very active, two hours a day 5 times per week, requires 0.9 grams per pound. A heavy exercise level (heavy weight training or twice a day exercise) requires 1.0 grams per pound of lean body mass.
Step 6. Multiply grams per pound from Step 5 by pounds of lean body mass, and you'll have your daily protein needs in grams.
Although there is some controversy as to how protein needs in the diet should be calculated, it stands to reason that basing it on lean body mass produces a more accurate figure than a simple body weight calculation or percentage of total calorie intake. An obese person doesn't need more protein simply because he weighs more, and just because someone is counting calories doesn't mean that she suddenly needs less protein. Athletes need more protein than sedentary people do, and this method also takes that into account. Thx for the read.
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