How to calculate daily protein need
Some have asked about macronutrient (Carbs, Protein, Fats) recommendations and if they are getting enough within their daily diets. It can be somewhat daunting when trying to incorporate a nice healthy lifestyle change within our busy and demanding lives. I'll try to make it as simple as possible.
Current recommendations suggest that our macronutrients should be consumed within the following ranges...
Carbohydrates: 45 - 65%
Protein: 10 - 35%
Fat: 20 - 35%
Depending on lifestyle activities (i.e. very active, pregnant), these ranges shift into higher proportion of protein and lower proportions of carbohydrates. The percentages are a percentage of total calories consumed per day.
My main purpose of posting this discussion is to elaborate on protein recommendations. The average sendentary person requires 0.8 grams of protein per kilogram of bodyweight. The requirement does increase if you are very physically active (intense weight training), so take that into consideration.
Example: 150 pound female
150/2.2kg = 68.2 kg ; (conversion to kg)
68.2 * 0.8 = 54.5 g ; (calculation of protein requirement)
Therefore, approximately 55 g of protein is the recommended daily requirement for a 150 pound female.
@Wilsomom; I hope this helped.
:-D
Current recommendations suggest that our macronutrients should be consumed within the following ranges...
Carbohydrates: 45 - 65%
Protein: 10 - 35%
Fat: 20 - 35%
Depending on lifestyle activities (i.e. very active, pregnant), these ranges shift into higher proportion of protein and lower proportions of carbohydrates. The percentages are a percentage of total calories consumed per day.
My main purpose of posting this discussion is to elaborate on protein recommendations. The average sendentary person requires 0.8 grams of protein per kilogram of bodyweight. The requirement does increase if you are very physically active (intense weight training), so take that into consideration.
Example: 150 pound female
150/2.2kg = 68.2 kg ; (conversion to kg)
68.2 * 0.8 = 54.5 g ; (calculation of protein requirement)
Therefore, approximately 55 g of protein is the recommended daily requirement for a 150 pound female.
@Wilsomom; I hope this helped.
:-D
Comments
@lucyloo288; Yes, some nutrition is better than none -- always. However, the foods you mentioned about (peas and potatoes) are good sources of protein. Plus, if she's consuming milk/formula/BM, then she's getting adequate protein and I wouldn't stress too much. The macronutrient requirement for children is significantly less than adults and it doesn't take much for them to meet their needs.
This is my daily food plan I make fruit and yogurt smoothies and whole wheat toast. Or oatmeal and I juice. My snacks are nuts or trail mix. Lunch is home made pizza with cheese and spinach. Dinner is a veggie meat and a starch. That's not all I eat that's just an example lol. My cal in take is roughly1800-2000 I just can't seem to add more.
@bahamamama4828
Have you thought of adding a protein supplement into your morning smoothie, incorporating an Ensure as a snack and adding more calorie dense foods into mealtimes?
If you are anything like my mom, the more she eats, the more she loses. She's super active too.
@wilsomom
I believe I've told you many of these things as well. I love when people get validation from other sources because I think then the message sticks.
People have the mentality that they have to starve themselves to lose weight. You actually need to eat for that to happen; eating a rounded wholesome diet.
Here is an analogy...
In order to keep your car running efficiently and to give it longevity you have to tend to it. You need to make sure the fluids (water) are kept up, that you keep it running (exercise) without long periods of being parked and you have to keep it gassed up (calories/energy). If these things aren't done eventually it loses its efficiency. A car can only go so far on one tank of gas (breakfast), and you have to keep refueling (lunch, dinner, snacks) if you want to make the day trip.
We are the same way. If we don't tend to ourselves then we become less efficient and sluggish.
I hope this helps.
@brodysmamma
@YNVTish