drtbear1967
Musclechemistry Board Certified Member
There are multiple ways to calculate protein requirements, and intakes will generally will vary depending on the individual but also type of training/sport performed and his/her specific goal.
Here are 3 quick ways to calculate your intake if you're a strength oriented athlete, or bodybuilder/physique oriented athlete:
1) 1g/lb of bw: this methos has always worked wonderfully for most people. And it still does. The only issue with this rule, is that when we have to work with higher body fat percentages it's not going to be as accurate as we'd like, therefore, I think a good rule if thumb is to use it as a method if you're around 18% body fat and below.
2) Another cool method is to use height in cm and convert that in grams of proteins. While it can be off for some extreme caregories (like short, huge/muscular dudes for example) it's still a great way to automatically put yourself in the right range of protein, and can work fine for most people.
3) The most accurate way is going to be by calculating it off of your Lean Body Mass (LBM), and therefore subtracting your fat mass in kg from your total body weight. This method works best when dieting, in order to maintain LBM while in a calorie deficit.
Current evidence based recommendations suggest to keep your P intake at around 2.5-3.1g x kg of LBM, scaling upwards as we get leaner.
<body id="cke_pastebin" style="position: absolute; top: 0px; width: 1px; height: 1px; overflow: hidden; left: -1000px;">There are multiple ways to calculate protein requirements, and intakes will generally will vary depending on the individual but also type of training/sport performed and his/her specific goal.
Here are 3 quick ways to calculate your intake if you're a strength oriented athlete, or bodybuilder/physique oriented athlete:
1) 1g/lb of bw: this methos has always worked wonderfully for most people. And it still does. The only issue with this rule, is that when we have to work with higher body fat percentages it's not going to be as accurate as we'd like, therefore, I think a good rule if thumb is to use it as a method if you're around 18% body fat and below.
2) Another cool method (first heard from @helms3dmj) is to use height in cm and convert that in grams of proteins. While it can be off for some extreme caregories (like short, huge/muscular dudes for example) it's still a great way to automatically put yourself in the right range of protein, and can work fine for most people.
3) The most accurate way is going to be by calculating it off of your Lean Body Mass (LBM), and therefore subtracting your fat mass in kg from your total body weight. This method works best when dieting, in order to maintain LBM while in a calorie deficit.
Current evidence based recommendations suggest to keep your P intake at around 2.5-3.1g x kg of LBM, scaling upwards as we get leaner.</body>
Here are 3 quick ways to calculate your intake if you're a strength oriented athlete, or bodybuilder/physique oriented athlete:
1) 1g/lb of bw: this methos has always worked wonderfully for most people. And it still does. The only issue with this rule, is that when we have to work with higher body fat percentages it's not going to be as accurate as we'd like, therefore, I think a good rule if thumb is to use it as a method if you're around 18% body fat and below.
2) Another cool method is to use height in cm and convert that in grams of proteins. While it can be off for some extreme caregories (like short, huge/muscular dudes for example) it's still a great way to automatically put yourself in the right range of protein, and can work fine for most people.
3) The most accurate way is going to be by calculating it off of your Lean Body Mass (LBM), and therefore subtracting your fat mass in kg from your total body weight. This method works best when dieting, in order to maintain LBM while in a calorie deficit.
Current evidence based recommendations suggest to keep your P intake at around 2.5-3.1g x kg of LBM, scaling upwards as we get leaner.
<body id="cke_pastebin" style="position: absolute; top: 0px; width: 1px; height: 1px; overflow: hidden; left: -1000px;">There are multiple ways to calculate protein requirements, and intakes will generally will vary depending on the individual but also type of training/sport performed and his/her specific goal.
Here are 3 quick ways to calculate your intake if you're a strength oriented athlete, or bodybuilder/physique oriented athlete:
1) 1g/lb of bw: this methos has always worked wonderfully for most people. And it still does. The only issue with this rule, is that when we have to work with higher body fat percentages it's not going to be as accurate as we'd like, therefore, I think a good rule if thumb is to use it as a method if you're around 18% body fat and below.
2) Another cool method (first heard from @helms3dmj) is to use height in cm and convert that in grams of proteins. While it can be off for some extreme caregories (like short, huge/muscular dudes for example) it's still a great way to automatically put yourself in the right range of protein, and can work fine for most people.
3) The most accurate way is going to be by calculating it off of your Lean Body Mass (LBM), and therefore subtracting your fat mass in kg from your total body weight. This method works best when dieting, in order to maintain LBM while in a calorie deficit.
Current evidence based recommendations suggest to keep your P intake at around 2.5-3.1g x kg of LBM, scaling upwards as we get leaner.</body>
