HOW MUCH PROTEIN SHOULD BE CONSUMED?

There are a two different formulas that are commonly used:

1. To ensure that the body is in a positive muscle building state, in other words, that it is burning fat--not muscle, you should ingest at least .9 grams of protein per lean pound of body weight.

For example, a 200 lb. man with 12% bodyfat requires 158 grams of protein daily.
200 X .12 = 24 lbs
200 - 24 = 176 lbs
176 X .9 = 158 gms

2. The latest study from the International Journal of Sports Nutrition says that people involved in strength training should get 1.6 - 1.7 grams protein per kilogram (2.2 pounds) of bodyweight per day. That is .7 grams per pound. Therefore, a 200 lb man (200 * .7) would need 140 grams of protein. Slightly less than the first formula.

As an estimate we figure that you should consume between .7 - .9 grams of protein per pound of body weight. These number vary based on the amount of body fat you have. Women have higher body fat than men, so they should be on the lower end of the scale. Here are some examples:

150 pounds = 105 - 135 grams of protein a day
160 pounds = 112 - 144 grams of protein a day
170 pounds = 119 - 153 grams of protein a day
180 pounds = 126 - 162 grams of protein a day
190 pounds = 133 - 171 grams of protein a day
200 pounds = 140 - 180 grams of protein a day
220 pounds = 154 - 198 grams of protein a day
240 pounds = 168 - 216 grams of protein a day
260 pounds = 182 - 234 grams of protein a day