How much protein do you actually need?
Well, according to the USDA, a moderately active person over 19 years of age is recommended to consume 0.45 grams of protein per pound of body weight a day. That equals out to about 268 calories, or 67 grams, (4 calories for every gram of protein) of protein a day for a 150 pound person.
As a nutritionist, I think that’s too much protein.
Here is what I recommend, using a sample menu of 1400-1500 calories:
Calories: 1400-1500 per day
70% carbs: 980 calories / 245 grams
20% fat: 280 calories / 31 grams
10% protein: 140 calories* / 35 grams*
*(above protein percentages, calories and grams are recommendations for animal based protein, amounts can be higher if protein #’s are coming from plant based meals.)
This is approximately what a sample meal plan of protein for that person would look like a day:
- 1 large egg (6gms),
- ⅔ cup of quinoa (8gms)
- ¼ cup of almonds (8gms)
- 3 oz wild salmon (17gms).
Some food for thought: According to the China Study, a book released in 2006, the Chinese culture eats about half the protein that Americans do, most of which comes from plant-based protein like beans, nuts, and seeds. The Chinese culture in general is considered healthier, in terms of weight and disease, than Americans are.
Calculate Your Protein Needs Like This:
Total recommended calories per day (i.e. 2000) x .10 (10%) = 200 calories, or 50* grams of protein per day
(There are 4 calories for every gram of protein- 200 cals / 4 = 50 grams )