Protein requirement chart

Protein is an essential component of a healthy balanced diet. When aiming for weight loss, for those are very active, for women who may be pregnant or lactating, the requirement is higher, often considerably higher.

It is very challenging to meet the need through a vegetarian diet, though, and supplementation may be the only answer. How do you know if you need supplementation?

Check out the chart below to see how much protein you should be eating each day. If you don’t see your weight, just use this formula to calculate your daily protein: Your weight in kilograms, multiplied by 0.8 (not very active), 1.3 (active or pregnant), or 1.8 (extremely active), depending on how much exercise you get.

Weight (kg)

Protein per day (not very active) Protein per day (active or pregnant) Protein per day (extremely active)
45.5 36.4 g 59.2 g 81.9 g
47.7 38.2 g 62 g 85.9 g
50 40 g 65 g 90 g
52.3 41.8 g 68 g 94.1 g
54.5 43.6 g 70.9 g 98.1 g
56.8 45.4 g 73.8 g 102.2 g
59.1 47.3 g 76.8 g 106.4 g
61.4 49.1 g 79.8 g 110.5 g
63.6 50.9 g 82.7 g 114.5 g
65.9 52.7 g 85.7 g 118.6 g
68.2 54.7 g 88.7 g 122.8 g
70.5 56.4 g 91.7 g 126.9 g
72.7 58.2 g 94.5 g 130.8 g
75 60 g 97.5 g 135 g

Based on these numbers, do you get enough protein per day? If not, consider supplementing with a high quality supplement. Your body will thank you.

To calculate – not estimate – how much protein you’re actually getting, it helps to use a food diary such as MyFitnessPal. It is only when we have accurate numbers about intake, can we take remedial measures.

So stay informed and stay healthy.


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