Calculating Your Protein Intake

When it comes to protein intake, don't stress about getting it perfect. Mix it up with a good source of protein in your main meals and snacks. It's all about balance!

An ideal amount is around 1.2 - 1.6 grams of protein per kg of body weight.

The formula would be:

Protein requirement (grams) = Body weight (kg) × Protein intake per kg of body weight

For example, if a person weighs 70 kilograms and follows the general recommendation of 1.2 grams of protein per kilogram:

70 kg×1.2 grams/kg = 84 grams of protein per day

For example, if a person weighs 70 kilograms and follows the general recommendation of 1.6 grams of protein per kilogram:

70 kg×1.6 grams/kg = 112 grams of protein per day

Your ideal protein intake will be between 84 - 112 grams of protein per day

Your turn:

________ weight x 1.2 = __________ grams of protein per day

________ weight x 1.6 = __________ grams of protein per day

Your ideal protein intake will be between _______ & _______ grams of protein per day