DETERMINE PROTEIN INTAKE

Protein is an important macronutrient essential for building and repairing muscles, red blood cells, hair, and other tissues, and for synthesizing hormones. It is a source of calories and can be used for energy when inadequate carbohydrates are available.

Examples of protein-rich foods dairy products, fish, poultry, meats, tofu, and beans.

Calculating Your Recommended Protein Intake

	Grams of Protein per pound of body weight
Current RDA for sedentary	0.4
Recreational exerciser, adult	0.5 - 0.75
Competitive Athlete	0.6 - 0.9
Growing Teenage Athlete	0.8 - 0.9
Adult Building Muscle Mass	0.7 - 0.9
Athlete Restricting Calories	0.8 - 0.9
Maximum useable amount for adults	0.9

 

Examples:

180 lb. Sedentary adult: 180 x 0.4 = 72 grams per day

125 lb. Recreational Exerciser: 125 x .65 = 81 grams per day

NOTE: Water intake should be increased when consuming higher amounts of protein.