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Step 1
Check your gender and age against the USDA's recommendations. The USDA's chart recommends different amounts of protein for individuals, based on their gender and age. For example, girls 9 to 13 years old should consume about 5 oz. of protein daily, whereas men 31 to 50 years old should consume about 6 oz. daily.
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Step 2
Calculate your protein needs based on your daily caloric intake. Generally, protein should make up between 10 and 35 percent of your daily calories. Simply take the amount of calories you consume daily and multiply that number by .1 or .35. If you are consuming 2,000 calories daily, protein should make up between 200 and 700 of those calories.
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Step 3
Use your lean body mass to determine your protein needs. To calculate your lean body mass, multiply your weight by your percentage of body fat and subtract that number from your weight. Many scales will tell you your body fat percentage. You can also have it measured at your doctor's office or most gyms. For example, if you weigh 150 pounds and have a body fat percentage of 10 percent, your lean body mass will be 135 pounds. You should consume about .5 grams of protein per pound of lean body mass. The individual in our example should get about 67.5 grams of protein daily.
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Step 4
Consider your physical activity level. If you are physically active for more than 30 minutes daily, your body may require more protein. The USDA recommends increasing your protein intake by 10 to 20 grams, depending on the intensity of your physical activity.
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Step 5
Determine your daily protein needs using an online calculator. There are many tools that will calculate your protein needs for you. You merely enter your age, gender, height, weight and activity level to get your results. You can also calculate and track your protein intake via the USDA's MyPyramid site.
Comments
judymasse said
on 10/16/2009 So much for the 10 oz. steak dinners. Bummer news, but very well written article.