How Much Protein Do You Need Per Day?
I’ve had a few Mamas ask me how to work out the amount of protein they need per day. So I thought I would write this blog to not only explain how to work out your protein per day, but also your carbohydrate and fats.
Now, let me explain something first - Some people think that a given amount of protein per day means actual GRAMS OF FOOD, this is incorrect. It means how much grams of protein IN THOSE FOODS you need a day.
For example, 100g of Chicken (a protein source) has around 30 grams of protein. So when I say you need 90g of protein per day that doesn't mean just 90g of chicken. In this example, just to make it easier, it would mean 300g chicken to reach 90 grams of protein because 100g chicken has 30g protein in it so you would need to multiple it by 3 to get to the 90g of protein threshold.
If you have any questions on the above please leave them in the comments below or email me email@example.com
Ok, so now that we have that out of the weigh (play on words….I’m hilarious you don’t have to tell me twice), let's get down to business.
Working Out You Daily Macronutrients (protein, carbs and fats)
To work out your protein, carbs and fats per day you need to know your calories per day. Once you have worked out your calories come back here.
HELLO! Welcome back! Now that you have your calorie target for your goal we can work out your protein, carbs and fats.
To make it easier I’m going to go with an example using a 60kg woman with a 1400 calorie goal (the calorie amount in our meal plan that comes free with every Slim Mama Shake purchase).
We will start with protein because it’s very important to get your protein targets. Here is the equation to work out your protein per day.
BODYWEIGHT x 1.4-1.8 = Protein grams per day
(If you weight train/exercise often use the 1.8, if you don’t use the 1.4 or in between)
The lady in this example goes for walks a couple of times a week and does pilates a couple of times a week so I’m going to put her target as in between the ranges.
Example: 60kg x 1.6 = 96g is her target for the day.
Now that we have our protein target we can do our fat target.
BODYWEIGHT x 0.6 = Fat grams per day
Example: 60 x 0.6 = 36g is her target for the day.
Here is where it gets a little tricky, so get your thinking caps on!
Up to this point, we have the following details:-
- 96g Protein
- 36g Fats
To now figure out the carbohydrates we need to work out how many calories we have left to work with.
Protein has 4 calories per gram, fats have 9 calories per gram and carbohydrates have 4 calories per gram. This is what it looks like so far out of our 1400 calories budget.
96g x 4 calories = 384 calories
36g x 9 calories = 324 calories
384 calories + 324 calories = 708 calories used.
Out of our 1400 we have used up 708 which are made up of protein and fats. We then minus that amount to our target calorie amount so we know how many calories we have left to spend on carbohydrates.
1400 - 708 = 692 calories left.
We then divide that 692 by 4 (because carbs have 4 calories per gram) to get our carbohydrates target.
692 ÷ 4 = 173g carbohydrates.
In conclusion, our example Mama who is 60kg with a calorie target of 1400 has the following macronutrient targets:-
- 96g protein
- 36g fats
- 173g carbohydrates
If you are still with me at this point WELL DONE! I know this can be quite confusing. But once you work it out it's done and you can feel confident that you are getting a well balanced diet!
The best app that I have found to keep track of daily macronutrient targets is called MyFitnessPal, but you can use whatever works best for you!
If you follow our Slim Mama Weight Loss Guide which comes free with every purchase of the Slim Mama Shake, you won’t need to worry about working this out as the meal plan is balanced in all the macronutrients.
A lot of women struggle to get their protein targets, which is why we made sure our Slim Mama Shake was high in protein. The protein sources we have included in the shake are whey protein and collagen protein. Both proteins come with a list of benefits which include, but are not limited to:
- Assisting in weight loss
- Helping keep you fuller for longer
- Promoting muscle growth
- Lowering blood pressure
- Improves immune function
- Helps control food cravings
- Helps preserve muscle when losing weight
- May reverse ageing
- May help build strong hair, skin, and nails
- May reduce cellulite
- May improve digestive health
- May ease joint pain
How amazing is protein! That's why protein is made up of ESSENTIAL amino acids, this means our bodies can't make it themselves so we need to get it in our food.
Start your day off right with the Slim Mama Shake!