calculation of protein grams per day
Hi,
I think Dr. Rosedale's conclusions about what to eat are sound and will help me be healthier and lose weight.
But....
I am a little confused about how many protein grams I am to eat per day.
I am a 58 yr old female, I weigh 190 lbs. My waist is 38 in. my adjusted hip is 40. Since my waist is smaller
than my adj. hip then I take my weight and divide by 2.
The book's calculation (if I understood it correctly) comes out to around 95 grams protein per day.
But when I look on the website it looks like it should be based on what I WANT to weigh which at present would be
140 pounds. So that would work out to about 50-58 grams protein per day.
Just want to know which calculation I use so I can be successful.
Thanks so much for your time.
Frances Perkins
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Support Staff 1 Posted by Fiona on 04 Feb, 2013 08:34 PM
Dear Francis,
How tall are you?
Fiona
Sent from my iPhone
2 Posted by Frances Perkins on 04 Feb, 2013 08:39 PM
5'3"
Support Staff 3 Posted by Fiona on 04 Feb, 2013 10:38 PM
The calculations are based on the lean mass. Based on your height and details you would be around 45 grams of protein, and if you are very active you would add another 5 grams to that. So an egg is around 6-7 grams, a piece of chicken/fish the size of a deck of cards is about 15 grams of protein. It is not the weight, as the weight of that chicken will be more as it also has fat and water as well, so do not confuse the two. It is a great question that many get confused with, would you mind if we made it public on our site so others can learn as well? Your email will always remain private.
4 Posted by Frances Perkins on 04 Feb, 2013 11:37 PM
Hi Fiona,
Thanks for your response.
I don't mind if you use the my question on your site.
But actually I am more confused than ever now. If I can't rely on weight to give me the protein grams, then am I to guestimate protein grams based on a visual like a deck of cards (or I guess the inside of my palm is the same)? Is my confusion really only about flesh proteins? (fish, poultry, lamb, beef, etc).
Is there some chart that is being used? Someone had to figure out that a piece of chicken/fish the size of a deck of cards (which is probably 3 oz) was 15 grams of actual protein.
Most websites will show 3 oz of chicken (skinless boneless) at around 20-25 grams of protein. Somehow it was determined that X grams is subtracted for fat/water?
Since protein is the thing that has to be tracked, having a finite way to do so would be more helpful. There must be a way to calculate this mathematically.
I can see why many get confused with this issue.
I do appreciate your response to my question. I will do the best I can. I don't want to belabor this and take up your time. I'm sure there will be days
I am a little under/over 45 grams of protein.
Much appreciation.
Frances
Support Staff 5 Posted by Fiona on 04 Feb, 2013 11:51 PM
Actually there are many tools out there to help. One I have used recently was www.myfitnesspal.com it is great to track the amount of protein you are eating, forget the calorie section and weight loss section just focus and use it for the protein and even the carbs and fiber. I was shocked myself as I am (I thought) pretty good at eyeing a piece of food and guestimating the protein content but when I was testing out the www.myfitnesspal.com, what I thought was 60 grams of protein was actually over 110! So it is good practice for us all to actually weigh and get back on track every few months as our guestimates get off balanced. Another site is http://nutritiondata.self.com/ which gives the composition/breakdown of nutrients in all foods. What I have found is that we tend to find our favorites and eat those more often so once you have it established it will become second nature.
6 Posted by Frances Perkins on 05 Feb, 2013 12:26 AM
This is wonderful! Thanks for the info. Fiona. I will be sure to look up these sites.
I really appreciate your support in helping me to be successful.
Best to you and have a great week!
Frances
Support Staff 7 Posted by Ken on 05 Feb, 2013 01:19 AM
Hi Francis
Here are some online tools that I have bookmarked.
How Much Should I weigh
Convert Pounds to Kilograms
Convert Kilograms to Pounds
I read the labels on products and use a visual of an estimate of the 15g protein, when calculating protein amounts. I try not to be too concerned about whether the size is
exactly the size of a deck of cards.
• for instance: I eat a lot of salmon, one package label will say, 18g protein and another may say 20g protein; in size both visually are about the same, somewhere around the size of a deck of card.
• After baking I cut the salmon somewhere around the middle, more or less. I then eat one portion and save the other portion for a snack later on in the day.
• I have it worked out now to where I average between 40g to 60g throughout the daily meals and snacks.
• I started on Dr. Ron's Health Plan back in June 2012 and haven't looked back. Since that June 2012 beginning I weighed 232 lbs on a 5' 10" frame, I now weigh 175 lbs.
• I am confident that after you reach the "fat burner stage" (which doesn't take long), that Dr. Ron mentions, you will be amazed.
You have begun an amazing journey
Congrats and Best of health,
Ken
8 Posted by Frances Perkins on 05 Feb, 2013 03:37 PM
Thanks Ken! This was very helpful.
Frances
9 Posted by Frances Perkins on 08 Feb, 2013 09:08 PM
Hi Fiona,
We have had a few email exchanges in the past few days. I am very grateful for your responses.
I am doing well.
I was wondering if you could help me with something. I would really like my brother to
try the Rosedale method of eating. The problem is he is on so many meds for diabetes and
related issues that he would need medical supervision while eating the Rosedale method.
He lives in the Oakland, San Francisco area of California.
When I search on the internet there were approx. 2 Low Carb doctors that show up in San Francisco.
I hate to impose but would you be able to tell me if there are doctors that work like Dr. Rosedale in that
area of California? I tried to see if there was a telephone number for Rosedale Clinic in Colorado but nothing.
I really hate to ask you but I really want to give my brother some options and to work with someone
that is on board with eating the Rosedale way and monitoring his condition and meds.
If you don't feel comfortable giving me this info. I completely understand.
Thanks and have a good weekend!
FRANCES PERKINS