By Susan Williams
Susan Williams, MEd, RH(AHG)Find yourself often hungry; losing strength or muscle; or seeing changes in hair, skin, or nails?
Experts say you might need more of one vital macronutrient. Here’s a quick and easy formula to get on track…
If you haven’t guessed, what we’re talking about here is that vital macronutrient, protein.
How much protein do you need?
Here’s a really simple way to figure out your daily protein needs. AND how to handle converting pounds to kilograms to pounds without confusion. It’s as easy as 1,2,3!
1. Find your weight in kilograms (kg)
To do that, divide the number of pounds (lbs) by 2.2.
Example: If you weigh 150 lbs, then calculate 150 ÷ 2.2 ≈ 68 kg.
2. Use a protein guideline.
Most research (including guidance from the National Institutes of Health and Harvard T.H. Chan School of Public Health) suggests these target ranges for the daily intake of protein:
- Minimum (sedentary lifestyle): 0.8 g protein per kg
- Moderately active lifestyle: 1.0–1.2 g protein per kg
- Active lifestyle / strength training: 1.2–1.6 g protein per kg
- Older adults often need 1.0–1.3 g protein per kg to maintain muscle
3. Multiply your weight (kg) by your target range (g).
This will tell you the total grams of protein you need every day.
A quick example…
Say you are an active, 150-lb. person:
- Find weight: 150 ÷ 2.2 ≈ 68 kg
- Find healthy protein range: for active lifestyle: around 1.4 g protein per kg
- Find daily protein intake: 68 x 1.4 = about 92 g protein required per day.
Most experts recommend consuming protein with each meal, and if needed, a protein rich snack, to hit that goal.
Does that mean one needs to consume animal-based food? Nope. There are plenty of healthy, quick and easy options for plant-based protein.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.