How to Figure Out How Much Protein YOU Need

Proteins needs will vary throughout your lifespan. With cancer, training, injury, surgery your protein needs will increase. I have provided an easy way for you to figure out how much protein you need.

Figuring Out Your Protein Needs

Below is an easy way to figure out how much protein your body requires.

·         Weight in pounds divided by 2.2 = weight in kg.

·         Weight loss: want .8-1 g/kg

·         Muscle gain: 1-1.6 g/kg

·         Extreme athlete: 1.2-1.6 g/kg

·         Sedentary: .5-.8 g/kg

·         Chronic disease .5-.8 g/kg

·         Cancer .3-.5 g/kg

Some research indicates that you can benefit from 1.4 to 2 grams per kg per day for intense exercise and those who are weight lifting.  Intense trainers and those who compete can go up to 3 grams per kg daily, and studies show that this high protein amount is safe. 

What if you are mild to moderately active but not looking to lose weight or gain muscle? Your protein needs would fall into the range of .8 g/kg-1 g/kg

BUT Too Much Protein Can:

·  Increase insulin production

·  Block ketone production

·  Activate the mTOR pathway, which is associated with an increase in cancer and chronic disease.

Example:

For a 120- pound person: divide 120 by 2.2 = 54 kg.

For muscle gain, the person will consume 54 to 87 grams per day of protein.

What would happen if we did not consume protein?

The simple answer is that the body would not function normally without protein and its essential amino acids.  Most people consume protein daily; you will be fine if you miss a few days due to illness. However, a long-term protein deficiency can produce some significant symptoms. It can take up to a year of protein deficiency before these symptoms start to shout out at you.

Here is why you need protein and what happens if you are deficient

A compromised immune system. Are you picking up every germ that floats by?  Is it taking you longer to recover? 

A protein-deprived body will grow weaker over time

Slow to heal from injury: you need protein to rebuild and heal

Hair loss (this can also indicate thyroid dysfunction)

Brain fog. While there can be many root causes for brain fog, it can also be caused by blood sugar dysregulation, which is caused by too many carbs and sugar and too little protein to balance it out. 

Signs and symptoms of inadequate protein intake

Your nails can provide clues to your health. Rub your finger across your nails. Do you feel ridges? This nail condition can indicate a protein deficiency.  The more ridges you feel, the deeper you feel them, and the more deficient you may be.  Take a look at the moon shape of the new incoming nail. Can you see it on all your nails? If so, this indicates adequate protein intake. What if you can see it on some but not all? This indicates some protein deficiency. 

Food Cravings: your diet may be high in carbs and low in protein, which can cause blood sugar spikes and drops, which leads you to crave more carbs. Add protein at each meal to balance out your blood sugar. The average meal should typically not contain less than 15 g. of protein.

Swelling of the feet and ankles: protein keeps fluid from accumulating in the tissues, especially the feet and ankles.