Protein Advice for Males | Q+A

Answer:

Your true protein need depends on your age and physical goals in addition to your weight and caloric rate. To get a rough estimate, start with a gram of protein for each kilogram of lean body mass (68.2 kg in your case) then increase per your activity level:

• Sedentary – add 10%      
  • 68 + 7 = 75 gms
• Light activity (e.g. walking) – add 30%    
  • 68 + 22 = 90 gms
• Moderate (30 min. of vigorous activity 3 days/week) – add 50%  
  • 68 + 34 = 102 gms
• Active (1 hour per day 5 days/week) – add 75%    
  • 68 + 52 = 120 gms
• Very Active (10 hours of vigorous activity/week) – double 
  • 68 x 2 = 136 gms

If you maintain weight and thus consume only 1800 calories, it’s likely that the highest factor you need to use is the moderate level. If you have a goal of increasing muscle (requiring more calories), you’ll want to move to the next level higher. Likewise, for those dieting — protein should increase to preserve lean mass when caloric intake is restricted.

– Debbie J., MS, RD