gms of protein per body weight

  • spen1722

    Posts: 5

    May 15, 2009 3:53 AM GMT
    can anybody here clarify how many grams of protein should a person take per body weight? somebody told me its 1 gm per kg........another friend told me 1 gm per lb. - thoughts?

    thanks
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    May 15, 2009 4:33 AM GMT
    Eat
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    May 15, 2009 10:01 AM GMT
    The current protein recommendations for optimal muscle building in a strength athlete is 1.6 - 1.7 gm protein per kg of body weight.

    For an athlete weighing 90 kg (200 pounds) that is a total of 145 - 154 grams of protein a day

    Food, Amount, Protein
    Fish, 3 oz, 21 grams
    Chicken, 3 oz, 21 grams
    Turkey, 3 oz, 21 grams
    Meat, 3 oz, 21 grams
    Milk, 8 oz, 8 grams
    Tofu, 3 oz, 15 grams
    Yogurt, 8 oz, 8 grams
    Cheese, 3 oz, 21 grams
    Peanut butter, 2 tbsp, 8 grams
    Eggs, 2 large, 13 grams

    Some sports nutrtionists recommend the following general guidelines
    12-15% of daily calories from protein.
    25-30% of daily calories from fat.
    55-65% of daily calories from carbohydrate.
    Carbohydrates are the primary fuel for intense muscular efforts, and should be the cornerstone of an athlete's diet, regardless of the sport they play.
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    May 15, 2009 2:20 PM GMT
    lets say a person is overweight though....say he is 230 and should weigh 180. Do you base it on the weight you are now or your ideal weight?
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    May 15, 2009 3:15 PM GMT
    redbull saidlets say a person is overweight though....say he is 230 and should weigh 180. Do you base it on the weight you are now or your ideal weight?


    Use the ideal weight for your calculation..

    If your not an athlete or building muscle, the US RDA recommendation is 0.8 gms of protein per kilogram of ideal body weight rather than the 1.6 to 1.7 gms of protein per kilogram mentioned in my earlier post.

    For example, If your ideal weight is 180 pounds, divide 180 by 2.2

    180/2.2 = 82 kilograms
    82 kg x .8= 66 grams of protein a day




  • spen1722

    Posts: 5

    May 16, 2009 2:12 PM GMT
    thanks for information.....
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    Jul 19, 2009 1:45 AM GMT
    to really use all that protein you need to keep it up regularly, at first your body will shit out large portions of it. if you are just starting take it in smaller doses of around 20g at a time and increase over a few weeks. i find it a hassle to count grams of protein and usually just eat as much as i can within a certain level on convenience.

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    Jul 19, 2009 2:31 PM GMT
    ShawnF said i find it a hassle to count


    So do I.

    I can usually count to 10.
    If I take off my shoes I can count to 20.
    If I take off my pants I can count to 21.
    I just eat.

    Someday I might get a little food scale thingy and keep a pen & notebook next to it. Not today.
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    Jul 19, 2009 2:46 PM GMT
    Right now I weigh around 230lbs. If I was lean it would probably be more like 200-205.

    When I am on the power up part of my cycle, I eat 330-350 grams of protein a day.

    That might be too much, but it works for me=increase in strength.
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    Jul 20, 2009 12:23 AM GMT
    muchmorethanmuscle,

    It could be, I am no expert on nutrition, that's for sure.

    Should I sort out my diet?

    Absolutely.

    As soon as I figure it out.

    I'm not saying I need that much protein to lift heavy, I don't want there to be a deficiency.

    If some is good, more is better?
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    Jul 20, 2009 12:54 AM GMT
    My Dietician recommends to me that I eat between 5X and 8X a day.smaller meals.... The body can only process up to about 30g of protein at a time so more than that in one sitting is wasted....And according to my training routine. I could take in up to 2 grams per KG of weight...more normal is between 0.8 and 1.2 g per KG if you are not as active......overloading the body with protein above these recommendations requires a more careful monitoring of your kidneys and hydration....You MUST increase your water intake to help process the protein above the 1.5g/kg level...be careful and have fun!icon_cool.gif
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    Jul 20, 2009 4:10 AM GMT
    everyday is different

    there is no majic calculation or number... sorry

    if you eat 2000 calories one day and 4500 the next should the grams of protein you eat be the same?

    thats what i thought

    not only that some people oxidize protein better than others

    some people need more carbs then others and some need more protein then others...

    no majic number, no calculation

    and if ur suplementing with protein may i suggest a weight gainer and 1/4 to half of a serving size...

  • MikemikeMike

    Posts: 6932

    Jul 21, 2009 7:09 AM GMT
    It depends on your fitness goals, how hard you train, your body type, (endomorph, ectomorph, or mesomorph.) Tell us more. This topic was beaten to death a few months ago, and a general number seemed to be 1 gram per pound of bodyweight. 1.5 to 2 for body building. These are very general though.