Because protein contains the building blocks for muscle development, it is often the subject of discussion among fitness enthusiasts, nutritionists and sometimes even the average Joe on the street. Although inadequate protein intake can limit your athletic performance, there is no evidence to support the idea that excess intake of protein -- more than 2 g per kilogram of body weight -- promotes enhanced athletic performance. There are two basic methods for determining how much protein you need -- as a percentage of the calories you consume or based on your body weight and activity level.
Percentage Method
Step 1
Determine the total number of calories you plan to eat each day.
Step 2
Decide the percentage of your diet you'd like to come from protein -- ideally between 15 and 30 percent.
Step 3
Multiply the total number of calories in your diet by the decimal form of the percentage of protein you've chosen. For example, a 2,000-calorie diet with 25 percent protein contains 500 calories from protein because 2,000 times 0.25 equals 500.
Step 4
Divide the number of protein calories by four to determine the number of grams of protein. For example, 500 protein calories is the same as 125 g of protein because 500 divided by four equals 125.
Body-Weight Method
Step 1
Divide your body weight in pounds by 2.2 to convert it to kilograms. For example, a 180-lb. person weighs 81.8 kg because 180 divided by 2.2 equals 81.8.
Step 2
Determine the number of grams of protein per kilogram of body weight that correspond to your lifestyle. Sedentary adults need 0.8 to 1.0 g per kilogram; recreational athletes and regular exercisers need between 1.0 and 1.5 g per kilogram; and endurance athletes need between 1.2 and 1.6 g per kilogram.
Step 3
Multiply your weight in kilograms by the number of grams of protein per kilogram that correspond to your lifestyle. For example, a person who weighs 81.8 kg and exercises three to six days per week needs between 81.8 and 122.7 g of protein because 81.8 times one equals 81.8, and 81.8 times 1.5 equals 122.7.
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark; 2008
- "Nutrition and Diagnosis-Related Care: Sixth Edition"; Sylvia Escott-Stump; 2008
- "Krause's Food and Nutrition Therapy: 12th Edition"; L. Kathleen Mahan and Sylvia Escott-Stump; 2008
- "Advanced Nutrition and Human Metabolism: Third Edition"; James L. Groff and Sareen S. Gropper; 2000
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