Here’s a little lesson about how much protein to eat

According to,

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

For me, this come to:

1. 151/2.0 = 68.63
2. 68.63/1.5 = 102 grams per day max

Here’s some of my favorite protein foods, with the amount of protein each contains, in grams:

1 egg white:  17.7 grams
1 serving whey protien: 23 g
1 cup fat free milk:  9 g
1 can tuna fish: 40.6 g
1.2 cup canelli or black beans:  7 g (3 per can)
1 myoplex lite bar: 15 g
1 cliff builder’s bar: 20 g
1 abundance oatmeal serving: 5 g
1 oz chicken breast: 8.6 g
6 oz greek yogurt: 6g
1.2 cup low fat cottage cheese: 14g

So – say I ate, in one day:
1 cup milk with 1 serving whey shake:  32g
1.2 can tuna: 20.3g
1.2 cup beans: 7g
1 oz chicken: 8.6g
1 cup greek yogurt: 6g
1.2 cup cottage cheese: 14g

That comes to 108 grams of protein!

Broken into daily meals for one day:
meal 1: breakfast: shake
meal 2: yogurt
meal 3: chicken wrap
meal 4: tuna (1.2 can) and 1.2 cup beans
meal 5: 1 oz chicken or lean beaf (dinner)
meal 6: 1.2 cup cottage cheese


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