Calculating Protein Needs for Your Ideal Body Weight

Eating all of your protein . . . and more. That’s what Arnold was taught and that’s what most of us did . . .  We did it because of the low fat way we ate.


Even Mr. Schwarzenegger changed his tune on protein. . .

schwarzenegger too much protein

For the body builder that formula is pretty close, but for the average Joe who doesn’t work out for an hour a day 5 days a week, I’ve provided the calculation below:

Ideal Body Weight (IBW) is based on your height:
Males: Protein in g/day of IBW = 50 g (for the first 5 feet of height) + 2.3 g for each inch over 5 feet.  (This lets you calculate the average male needs  that are approximately 1.2 g per kg of ideal body weight per day.)
Females: Protein in kg/day of IBW = 45.5 g (for the first 5 feet of height) + 2.3 g for each inch over 5 feet.  (This lets you calculate the average female needs 1.0 g per kg of ideal body weight per day.)
A 6 foot male’s protein calculation for IBW would be 50 g of protein (for the first 5 feet )+ 27.6 g (2.3 g x 12 inches) = 77.6 g
A 5 foot 4 inch females protein calculation for IBW would be 45.5 g (for the first 5 feet) + 9.2 g (2.3 g x 4 inches) = 54.7 g.
If you are exercising more than 60 minutes 5 days per week then the values above should be multiplied by 1.4 grams per kg for females and 1.6 grams per kg for males.
Heavy Exerciser Protein Calculation Example:
6 foot male’s base protein needs: 77.6 g per day.  
77.6 g x 1.6 = 124.5 g max
5′ 4″ female’s base protein needs: 54.7. g per day
54.7 g x 1.4 = 76.6 grams per day max
If you eat three times per day, then simply divide your protein needed for you IBW by 3 to get the maximum protein you need per meal.
I hope that helps.
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