Protein requirements for 150 lb woman
Between fad diets singing the praises of healthy fats, nay-saying carbs, or plugging protein, it's hard to tell just how much of every nutrient you should be eating every day. Protein, in particular, is a conundrum for most people, because the ideal daily intake varies wildly based on your weight, activity level, and fitness goals. But now, thanks to some math and a little help from the USDA, we've got a definitive answer for you. On average, the USDA recommends that men and women over 19 years old eat at least 0.SEE VIDEO BY TOPIC: How Much Protein Should Women Eat (HOW MANY GRAMS PER DAY?)
SEE VIDEO BY TOPIC: How Many Grams of Protein on a Keto & Intermittent Fasting Plan?Content:
Protein Intake – How Much Protein Should You Eat Per Day?
Protein, and especially how much of it to eat, is a topic of hot debate in fitness and nutrition circles. Unfortunately, most of the discussion is geared towards men, specifically men interested in hypertrophy. While there are indeed some tough and awesome female bodybuilders going for big muscle gains, most of your female clients will have different goals.
They want to lose fat, gain muscle, and look lean. That leaves women with a lot of questions that we trainers need to be ready to answer:. And so on; the questions are nearly endless. Protein is a macronutrient, one of three large molecules we get from food and need in large amounts—the others are fat and carbohydrates. We need to eat protein to maintain the structure of cells, hair, bones and connective tissue, for enzymes that digest food, for antibodies that keep the immune system functioning, for muscle strength and mass, and for energy.
Each gram of protein you eat provides four calories of energy. Protein molecules are made up of smaller components called amino acids. They link together to make long strands, which then fold up to make large, three-dimensional structures that do everything from creating structural underpinnings in the body to catalyze reactions and transport other molecules within and between cells.
Everyone, from babies to seniors, men and women, need to consume enough protein. Compared to men, though, women are more likely to be consuming a less-than-optimal amount. Make sure you and your female clients know just how important protein is in the diet.
It does much more than build big muscles. They get those big, bulky muscles from protein and a lot of hard work. Protein is an essential component of muscles, but the protein you eat will mostly go to work strengthening the muscle mass you already have.
Protein in the diet builds lean muscle, the kind of muscle that gives women the bodies many of them crave: slender, tight, and lean. Trying to lose or maintain weight are common goals for your female clients. Protein is a crucial part of the diet for so many reasons, but especially for women trying to lose weight.
Protein keeps you full and satisfied for a longer period of time than carbohydrates because they take longer to digest. High protein amounts at breakfast can be particularly useful. It helps to minimize cravings for snacks later in the day and helps you avoid the dreaded hangry mood. Is your client struggling to lose weight? Read this post on four big reasons weight loss can stall to help your client over the plateau. Being sick is no fun, and to stay healthy the immune system needs to function properly.
This requires protein. Antibodies, key components of the immune system, are proteins. Avoiding the next cold going around feels great but also helps you stick with your workouts.
Protein is structural. It provides the basic material for connective tissue, bones, hair, and nails. For women, bone health and density is important, especially as we age. Getting enough protein can keep bones strong and minimize the density loss that comes with aging.
It also keeps hair and nails looking healthy and strong. Not all women need to count grams of protein. If your client has very specific fitness goals, or really struggles to balance macros or lose weight, counting can be useful.
The RDA protein intake amount—just 0. With this plan most of your calories would come from carbs and fat. Most people go over the RDA, and the average American consumes about 16 percent of daily calories in the form of protein.
One way to make sure you are getting enough protein is to count the grams in everything you eat. Different sources have different recommendations, but generally 0. For women who are active or trying to lose weight, more is better. For a woman who weighs pounds this means eating between 80 and grams of protein per day. The high end of this range is pretty extreme and only really necessary for any client doing a lot of strength training, preparing for fitness competitions, or who is a serious athlete.
You may also want to consider counting your protein by balancing macros. Measuring protein as a percentage of your calorie intake is worthwhile. Eating the right amount of protein is about more than just protein. Getting the right balance is important for health and for hitting fitness and weight loss goals. One way to determine the right balance of macronutrients is to look at body type.
The percentages given here refer to the ratio of calories coming from a particular macronutrient:. Keep in mind that not everyone fits neatly into one body type category. But this is a good place to start for your client who wants to consider all her macros. She can start with the guidelines for the body type she is closest to and adjust as needed for weight loss or maintenance or for muscle building. Another important consideration is how to eat before and after exercise. A quick search of this topic will bring up a lot of conflicting answers as to what, how much, and when you should eat before and after working out.
After a workout, many experts suggest you should consume protein within a certain window of time. Again, there is debate and conflicting evidence as to how long the window is and how important it is to get some protein during it. A good rule of thumb is to consume between 0. What is clear is that the overall protein you consume in a day is more important to muscle and fitness gains than timing protein consumption. Yes, it is possible to eat too much protein.
There is a dangerous level. The liver and the kidneys will suffer if you eat more than they can handle. The liver breaks down and makes new proteins. The kidneys process proteins as part of waste disposal and urine production. The most protein that these organs can handle is about 3. This translates to to grams of protein in a day for a pound woman. While the kidneys and liver can technically process this much, it stresses the organs and can cause harm and damage.
Eating this much is strongly discouraged. Some signs of eating too much protein include constipation or diarrhea, dehydration, bad breath, and weight gain. Potential risks to health include kidney and liver damage, and even loss of calcium, which can negatively impact bone strength. When choosing foods for protein, it is important to consider amino acids.
There are eight essential amino acids that we need to eat because our bodies cannot make them from other molecules. All animal sources of protein provide these essential components. Plant proteins are mostly not complete, but they can be combined to include all eight. For women looking to eat a healthy diet and to consume adequate protein, variety is important. Some foods that are particularly high in protein, with all essential amino acids, include: 3. These are high-protein foods, but nearly all foods have protein.
Just one fist-sized serving of broccoli, for instance, has three grams of protein. A one-ounce serving of nuts or seeds has between four and seven grams of protein. Include a variety of meat, poultry, fish, dairy, and plant-based foods to meet your protein needs. Vegetarians can get all the essential amino acids from dairy and eggs, but vegans must meet protein needs entirely from plants.
This is possible but requires a little more thought. A good general rule for getting all the essential amino acids is to balance intake of legumes, like beans, lentils, and peas, with whole grains. Together, these plant based foods provide complete proteins. Variety is especially important for plant-based eaters. Another way to get protein is through supplements, although whole foods should always be the main source of nutrients in a healthy diet.
Supplements are just that, meant to supplement a diet. Your client may benefit from supplements if she struggles to get enough protein for various reasons: limited time to cook, not motivated to cook, or a vegan diet.
Some protein supplements you can recommend include whey or casein powders or pea, hemp, or rice protein powders for vegans. There are also more specialized supplements, like branched-chain amino acids for clients trying to restrict calories or meet very specific training goals. Protein can be a confusing topic for your clients, especially women because most research and discussion is geared to men. Help your female clients by providing this important information about how, when, what, and how much protein to eat for health, weight maintenance, and strength and fitness.
Interested in offering your clients expert nutrition advice? Click HERE to download this handout and share with your clients! Harvard Medical School. Harvard Health Publishing. Rodriquez, N. Introduction to Protein Summit 2. Protein Content of Foods.
How Much Protein You Actually Need
This is how to calculate your protein requirements if you are at or near your ideal weight. That means a pound person would need to take in about 58 grams of protein every day. But that's not the final word, there are several other variables. If you're a vegetarian, the number goes up. If you engage in endurance training, the number goes up.
Daily protein intake isn't necessarily the same for everyone—here's how to determine how much you should be aiming for. Wondering exactly how much protein you should be consuming each day? If you're not super active, that's likely adequate, and you'll hit the target effortlessly if you follow a typical Western diet. To get your personal protein "RDA," multiple the number 0. For a sedentary pound woman, that would be 54 grams.
How much protein do I need?
There's no absolute answer for how many grams of protein a woman should get each day — it depends on your weight, your activity level, and whether or not you're pregnant. But with a little elementary-school math, there's an easy way to calculate the number of protein grams that's right for you. Take your weight in pounds and divide it by 2. Then multiply that number by 0. As a general guideline, The Institute of Medicine recommends that the average woman , ages 19 to 70, consume 46 grams of protein per day. That doesn't take activity level into account though, and as you can see from this chart, you'll need to increase your protein if you're pregnant or training hard, for something like for a marathon. Check out the chart below to see how much protein you should be eating each day. If you don't see your weight, just use the formula above to calculate your daily protein or check out this handy calculator. Around The Web.
How to Calculate Your Protein Needs
As an essential nutrient, protein is an important part of your diet. But how much is too much, and what happens if you eat more protein than you need? For many people, nothing -- the body is able to get rid of protein it doesn't need, and going just a little beyond daily recommendations isn't likely to be a problem. However, there are more serious risks to consistently and severely overdoing it on protein.
The Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy. Children, those who are highly physically active, and pregnant and nursing women typically require more protein. The calculator is also useful for monitoring protein intake for those with kidney disease, liver disease, diabetes, or other conditions in which protein intake is a factor.
This Is How Much Protein You Really Need to Eat in a Day
It's important that we eat enough protein each day to cover our body's needs. Protein helps your body to maintain a proper fluid balance, builds and repairs tissues, transports nutrients, and provides other essential functions. Do you know how much protein you need?
Protein is one of the three macronutrients that is required on a daily basis for proper body function and should be consumed at every meal, along with carbohydrates. Eating high-quality sources of protein that contain the full spectrum of amino acids have many health benefits. Amino acids protein help the body in the following way:. Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
Women and Protein – An Essential Guide