Calculating Protein - Weight Chart
- Calculating Protein
General references only – does not need to be exact
Protein intake is: minus 10% recommended – not more than 20g per meal
Height ranges are between 4' 10" thru 6' 4"
In order to weigh approximately the below weight use the approximate daily intake of protein – it is recommended not to exceed 20 grams of protein in any given meal. Total daily protein includes protein from meals and snacks.
Weight in Pounds | Weight in Kilograms | Protein – Total Daily Intake
200lbs 90kg 81g 195lbs 88kg 79g 190lbs 86kg 76g 185lbs 83kg 74g 180lbs 81kg 72g 175lbs 79kg 71g 170lbs 77kg 69g 165lbs 74kg 66g 160lbs 72kg 64g 155lbs 70kg 63g 150lbs 68kg 61g 145lbs 65kg 58g 140lbs 63kg 56g 135lbs 61kg 54g 130lbs 58kg 52g 125lbs 56kg 50g 120lbs 54kg 48g 115lbs 52kg 46g 110lbs 49kg 44g 105lbs 47kg 42g 100lbs 45kg 40g
This PDF version of the Protein Weight Chart is a great resource tool for your library.
Calculating Protein Amount
On average, you want to have approximately one gram of protein for every kilogram of lean body mass (that is, the weight of your body minus the fat - we all have some fat).
The easiest way to calculate your daily protein requirement is to take your ideal weight in kilograms (that is, what you would like to weigh if you could weigh anything) and have roughly one gram of protein per kilogram, minus 10%.
For example, if you were a woman who is 5.4 ft (165 centimeters) tall, your ‘ideal’ weight would likely be in the neighborhood of 110 lbs (50 kilograms).
Thus, your protein intake per day should be somewhere around the 50g - 10% = 45 grams of protein, split approximately evenly between meals.
If you have an especially active lifestyle, you can add 5-10 grams or so. An egg is roughly 6-8g of protein and a piece of meat the size of a deck of cards is around 15.
Remember this is 15 grams of protein; the meat will weigh much more as it also has water and fat, so we are not talking about the 'weight' of the meat, but the protein grams.
This doesn’t have to be exact, but it’s a good ballpark figure to keep in mind when you’re eating.
Males will have a little more, if you are pregnant you would add about 5 grams as well.