Protein Counter

How many grams of protein should you consume a day??

We need to find your lean body weight!

1. Weigh yourself

2. Take your body fat %

3. Multiply your weight by your body fat %, and divide it by 100

4. The number you get is the mass of your body fat in pounds!

5. Now subtract this number from your weight and you will know your lean body weight.

For example:  Your weight is 170lbs. Your body fat % is 27%

                          170x27=4590                4590/100= 45.9lb is pure fat in your body

                          170-45.9=124.1 lb is your lean body weight.

Now depending on your activity level count the number of grams of protein you should eat in one day.

             a.) No Exercise : lean body mass x 0.5

             b.) Moderate Exercise (3 times a week 30 min each time) : lean body mass x 0.6

             c.) Active (5 times a week, 30 min each time) : lean body mass x 0.7

             d.)Professional Athlete: lean body mass x 0.9

For Example: the above calculated lean body weight was 124.1 lb, and you exercise about 3 times a week. 
                         124.1 x 0.6 = 74.5

                         So you should eat  about 74-75 grams of protein each day!!





Dairy Products


Milk 1 cup                        8gm
Cheddar/ Swiss 1 oz.      7gm
Processed Cheese 1oz.    6gm
Cottage Cheese 1/2 c      12gm
Yogurt 1c                          7gm
Butter 1tbsp                     0.1gm
Sour cream 1oz                2.25gm
Cream Cheese 1oz           2gm


Meats


Beef 3oz                            20gm
Chicken 3oz                      25gm
Egg 1                                  6gm
Turkey 3oz                       27gm
Liver 3 1/2 oz                   26gm




Fish


Crabmeat 4oz                  14gm
Clams 4oz                         12gm
Salmon 3oz                       17gm
Shrimp 4oz                       20gm
Tuna 4oz                           28gm
Halibut 3 1/2oz                26gm
Lobster 4oz                      19gm
Scallops 4oz                      17gm


Fruits


Apple, medium                      0.3gm
Avocado                                 4gm
Grapes 1C                              1gm
Lemon, medium                   2.5gm
Orange                                   1.6gm
Raisin 1/2cup                        2gm
Strawberries 1C                    1gm


Vegetables


Asparagus 6spears               2gm
Broccoli 1C                             5gm
Cabbage 1/2Cup                   1.2gm
Carrot,1                                  0.6gm
Cauliflower,1C                       3gm
Celery 1 stalk                        0.3gm
Cucumber 1/8lb                   0.2gm
Egg Plant, 1C                         2gm
Green Beans 1/2C                0.8gm
Kale 1C                                   5gm
Lettuce 1/2C                         0.3gm
Tomato,1                                1gm
Spinach 1/4C                         1gm
Squash 1C                              2gm
Sweet Potatoe, medium       2gm
Beans 1/2c                             7gm


Do not worry about measuring every meal all the time to the last digit. Just have a good approximate number.