One can use a protein chart as reference to look for protein to build muscle (bodybuilders) or to burn fat with a low carbohydrate diet (weight loss) or even to identify foods that provide you your requirement of proteins.
The following procedure is used to determine the daily protein requirement (in grams) by the body and this is the information that you get on chart of protein foods.
The first step is to calculate the individual’s weight in kilograms. It is obtained by dividing the weight in pounds by 2.2.
The second step is to multiply the weight in kilograms by a factor of 0.8. However, the RDA figure of 0.8g/kg is valid for individuals with a sedentary lifestyle. For active individuals, the figure would be 1.6-1.8 grams of protein per kilo of bodyweight according to the Journal of American College of Nutrition.
For example: Consider that an individual’s body weight is 160 pounds. Thus, 160 ÷ 2.2=73 kg (weight in kilograms). Next step is to take the weight in kg and multiply by 0.8. That is 73 kg x 0.8 = 58 grams of protein per day. Thus daily protein intake of the individual should be around 58 grams per day, provided the individual is used to a sedentary lifestyle.
For individuals who are into endurance sports, weightlifting, bodybuilding, the protein required needs to calculated using the factor 1.7 rather than 0.8.
i.e, 73kg x 1.7 = 124.1 gms of protein per day.Based on the above protein chart, diet can be changed to include foods that provide the necessary protein requirement for the body.
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