**Nutritional Calculations : How Do I Calculate the Protein Composition of Food?**

# How to Calculate How Much Protein You Need

It's important that we eat enough each day to cover our body's needs. There are two ways of calculating a person's protein requirements. The standard minimum amount of daily protein recommended is .37 gram per pound of body weight (or .8 grams per kilogram of body weight). Although, your own personal needs may vary based on multiple factors including your age, activity level, and weight loss goals, let's start off easy.

This first method of calculating your protein needs is simply based on your weight.

The chart below shows the minimum amount of protein you need based on the .37 gram per pound that the United States Institute of Medicine recommends. Athletes and heavy exercisers should probably double this amount, so that's included in the chart.

### Is There a Maximum Amount of Protein?

Maximums are not included in the chart because the recommended maximums are usually calculated by the percentage of calories consumed with the upper limit being 35%. This would be about 170 grams for a person taking in 2000 calories per day if they are not losing weight (people on weight loss diets should not go by percentage). In truth, people rarely have to worry about this maximum as it has been noted repeatedly that people will naturally stop before this point. The body just does not "want" very high levels of protein in the diet, and people start feeling sick (or at least sick of protein) before getting too much.

There are two charts here—if you weigh yourself in kilograms, scroll down to the next chart.

Weight in lbs.Minimum ProteinAthletes MinimumMinimum Daily Protein Requirements10011012013014015016017018019020021022023024025026027028029030037 grams | 74 grams |

40 grams | 80 grams |

44 grams | 88 grams |

47 grams | 94 grams |

51 grams | 102 grams |

55 grams | 110 grams |

58 grams | 116 grams |

62 grams | 124 grams |

65 grams | 130 grams |

69 grams | 138 grams |

72 grams | 144 grams |

76 grams | 152 grams |

80 grams | 160 grams |

84 grams | 168 grams |

87 grams | 174 grams |

91 grams | 182 grams |

95 grams | 190 grams |

98 grams | 196 grams |

102 grams | 204 grams |

105 grams | 210 grams |

109 grams | 218 grams |

40 grams | 80 grams |

48 grams | 96 grams |

56 grams | 112 grams |

64 grams | 128 grams |

72 grams | 144 grams |

80 grams | 160 grams |

88 grams | 176 grams |

96 grams | 192 grams |

104 grams | 208 grams |

112 grams | 224 grams |

### Lean Body Mass Method

There is another method of figuring out how much protein you need, depending on what your lean body mass and activity level are. Some experts feel that this is a more accurate technique since our lean body mass (that is, the part of our bodies that isn't fat) requires much more protein for maintenance than fatty tissue does and how active we are also figures into it.

**Video: Nutrition Advice : How to Calculate the Amount of Protein in Foods**

**How to Calculate How Much Protein You**, how-to-calculate-how-much-protein-you/ , how-to-calculate-how-much-protein-you/

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