100 g of protein

[Guest guest]

I thought it would be helpful to clarify how protein recommendations

are calculated. I'll show how to calculate for 14-18 year olds (girls or

boys) and for adults (19 and older, either male or female):

For 14-18 year olds:

1. Take teen's weight in pounds and divide it by 2.2. This will give you

the teen's weight in kilograms.

For example, a 120 pound teen would weigh 54.5 kilograms.

2. The protein recommendation for this age group is 0.85 grams of protein

per kilogram body weight so multiply the teen's weight in kilograms by 0.85.

For example, 54.5 kilograms x 0.85 grams of protein per kilogram = 46 grams

of protein.

If the teen is an endurance or strength-trained athlete, protein needs may

be somewhat higher. For an endurance athlete (long-distance runner), use a

factor of 1.2 or 1.4 grams of protein per kilogram body weight instead of

0.85. For someone doing substantial amounts of strength-training, use a

factor of 1.6 or 1.7 grams of protein per kilogram. Here's an example for

an endurance athlete weighing 54.5 kilograms: 54.5 kilograms x 1.4 grams of

protein per kilogram = 76 grams of protein. Note: I would only use these

factors for an elite athlete, someone devoting several hours a day, most

days a week to exercise. Those doing smaller amounts of exercise do not have

an increase in protein needs and some researchers do not think protein needs

should be adjusted for any athlete.

3. Vegan protein needs might be slightly higher because of the amino acid

composition and digestibility of plant proteins so for a vegan teen,

increase protein recommendation by 15% (1.15 times protein recommendation).

So for a 54.5 kilogram teen with protein recommendation of 46 grams who is

following a vegan diet, multiply 46 x 1.15 = 53 grams of protein.

 

For adults:

1. Take adult's weight in pounds and divide it by 2.2. This will give you

the adult's weight in kilograms.

For example, a 140 pound adult would weigh 63.6 kilograms.

2. The protein recommendation for adults is 0.8 grams of protein per

kilogram body weight so multiply the adult's weight in kilograms by 0.8.

For example, 63.6 kilograms x 0.8 grams of protein per kilogram = 51 grams

of protein.

If the adult is an endurance or strength-trained athlete, protein needs may

be somewhat higher. For an endurance athlete (long-distance runner), use a

factor of 1.2 or 1.4 grams of protein per kilogram body weight instead of

0.8. For someone doing substantial amounts of strength-training, use a

factor of 1.6 or 1.7 grams of protein per kilogram. Here's an example for

an endurance athlete weighing 63.6 kilograms: 63.6 kilograms x 1.4 grams of

protein per kilogram = 89 grams of protein. Note: I would only use these

factors for an elite athlete, someone devoting several hours a day, most

days a week to exercise.

3. Vegan protein needs might be slightly higher because of the amino acid

composition and digestibility of plant proteins so for a vegan adult,

increase protein recommendation by 15% (1.15 times protein recommendation).

So for a 63.6 kilogram adult with protein recommendation of 51 grams who is

following a vegan diet, multiply 51 x 1.15 = 59 grams of protein.

Reed

Reed Mangels, PhD, RD

Nutrition Advisor, VRG

PO Box 1463

Baltimore, MD 21203

www.vrg.org

 

 

Message: 1

Fri, 28 May 2004 06:42:03 -0700 (PDT)

Renee Carroll <renecarol25

Re: 100 g of protein?!?!

 

Actually I took 115 pounds (which is how much I weighed at 14 and I was

extremely thin) and mulitiplied by .6 (for a fairly active person) which

gave me 69. I said 70-80 as a high guess. Now for how much protein I need

I take 145 pounds and multiply times .7 which gives me 101g. Because I'm

not only active (running 15-30 miles a week) I'm also doing extensive weight

lifting 3 days a week plus yoga. I don't know how much exercise this little

girl is doing but its probably not on the level that I do. And like I said

I swam competitively in High School and College.. and I think my diet was

mostly carbs then for energy. I eat a lot of protein now because I am

trying to get my body fat % down and build muscle. I'll post a typical

day's diet (and its breakdown) in another post.

Renee

[Guest guest]

, " reed mangels " <reedmangels@c...>

wrote: I thought it would be helpful to clarify how protein

recommendations are calculated.

~~~~~~~~~~~~~~~

Thank you Reed! This is VERY helpful. Could you pass along protien

recomendations for a 2 year old vegan boy? My doctors just have NO

clue, and I would love to show them the formula.

Thank you,

Tracey =^..^=

www.KindheartedWomen.com

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