Protein in Your Diet

Page Updated on July 28, 2007

We need 0.8 grams of protein per day for each kilogram of body weight.

If you already know your body weight in kilograms, great. If not, you can figure out your weight in kilograms by dividing your weight in pounds by 2.2.

Example: 200 lbs / 2.2 = 91 kg (rounded to the nearest kilogram)

Multiply your weight in kilograms by 0.8.

Example: 91 kg X 0.8 g/kg = 72.8 g

Each gram of protein contains 4 calories. To figure out how many protein calories you need, multiply your required daily grams by 4.

Example: 72.8 g X 4 calories/g = 291 protein calories (rounded to the nearest calorie)

You should keep you protein intake under 20% of your total calories to avoid problems caused by excessive protein consumption. 15% is ideal.

Sources: http://my.webmd.com/content/article/48/39193.htm, http://www.mayoclinic.com/invoke.cfm?objectid=03653D0C-535A-4173-B87C8C3E1C28133B