PROTEIN REQUIREMENT

Step 1: Convert Body Weight in pounds to Body Weight in Kilograms. See Chart below or divide weight by 2.2. (150/2.2 = 68 kg) 130 Lbs. = 60 kg.

Step 2: Multiply kg. X .8 g (sedentary requirement)
Kg._60__ X .8 g = 48 grams of protein intake recommended daily

___48_ grams of protein x 4 = _192____calories of protein daily

Step 3: Multiply___60_ kg. X 1 g(AVG)
___60__kg. X 1.0 = _____60__ grams of protein intake daily

___60___grams of protein x 4 = __240___calories of protein intake daily

Step 4: Multiply _60___kg. X 1.5 g (heavy training and weight loss)

60 Kg. X 1.5 = 90 grams of protein intake daily.

__90____grams of protein X 4 = ___360__calories of protein daily

Step 5: Compare these number of grams and calories to using the % of total diet calories. I.E.Your total diet calories per day___ X .15= ____protein calories or use .20 X ______total calories per day=______ protein calories. Divide calories by 4 to get grams.

Table G.1 The Conversion of Pounds (lb.) to Kilograms (kg Lbs. kg Lbs kg Lbs. kg 70 32 150 68 230 104 75 34 155 70 235 107 80 36 160 73 240 109 85 39 165 75 245 111 90 41 170 77 250 113 95 43 175 79 255 116 100 45 180 82 260 118 105 48 185 84 265 120 110 50 190 86 270 122 115 52 195 88 275 125 120 54 200 91 280 127 125 57 205 93 285 129 130 59 210 95 290 132 135 61 215 98 295 134 140 64 220 100 300 136 145 66 225 102