Oh, I hear this from doctors all the time. Whether it is about trying out a new diet, or preparing for a hike or camping trip, or a routine checkup, the warning is always there. You know what I don’t hear, like, ever? HOW to make sure you get enough protein. Well, I accidentally found that out, and, there is a frikkin formula!!
Here’s the protein intake formula – expressed in three different ways – followed by examples for a 250 lb male and 150 lb female:
The Protein Formula
1.2–1.6 g/kg/day → 0.544–0.726 g/lb/day → 0.019–0.026 oz/lb/day
(1 gram = 0.035274 oz; 1 kg = 2.20462 lb, 1 oz = 28.34952 gram, 1 lb = .454 kg)
Grams per kilogram per day, grams per pound per day and ounces per pound per day.
Simplified for Practical Use:
0.02–0.025 oz of protein per pound of body weight daily
or, 0.55-0.72 g of protein per pound of body weight daily
Example Calculations
250 lb Male
- Lower Range: 250 lb × 0.02 oz/lb = 5 oz/day
(≈136 grams) - Upper Range: 250 lb × 0.025 oz/lb = 6.25 oz/day
(≈177 grams)
Sources:
- 5 oz ≈ 1.5 chicken breasts (8 oz raw = ~5.5 oz cooked)
- 6.25 oz ≈ 2 cups of cooked lentils + 1 salmon fillet
150 lb Woman
- Lower Range: 150 lb × 0.02 oz/lb = 3 oz/day
(≈85 grams) - Upper Range: 150 lb × 0.025 oz/lb = 3.75 oz/day
(≈106 grams)
Sources:
- 3 oz ≈ 1 Greek yogurt (17g) + 1 chicken thigh (26g) + 1 scoop whey (24g)
- 3.75 oz ≈ 2 eggs (12g) + 1 tuna can (30g) + ½ cup edamame (17g)
Key Notes
- These ranges assume sedentary to moderately active individuals. Athletes may need up to 0.03 oz/lb/day (1.8 g/kg).
- Use a food scale for accuracy – cooked meat loses ~25% of its raw weight in water.
- For bone/muscle preservation, pair with resistance training and calcium-rich foods (e.g., dairy, leafy greens).
Always consult a dietitian for personalized plans, especially with rapid weight loss (≥2 lbs/week).
So, the way to make sure you get enough protein, is to do the calculation and add up your protein intake for the day for maybe a week – and if you don’t make your number (130 grams per day for me, currently), do a protein shake or something to make up for the lacking intake.