Our unique protein requirements are based on several factors, including:

~ Age

~ Pregnancy

~ Activity levels

~ Biological sex

~ Diet preferences 

~ Intensity of activities

~ Medical history and surgeries

~ Lean body mass (muscles + organs + bones)

~ The body's ability to break down and absorb protein

~ Goals (fat loss, muscle building, athletic performance, overall health, healing autoimmune issues, balancing hormones)

~ In rare cases, health issues that restrict protein intake or when certain amino acids become toxic in the body when consumed in excess

Because each person is so vastly different, we combine nutrition science and your body's own bio-feedback system to determine your appropriate amount of protein.

So, let's start with what the U.S. daily recommendations for protein...

The USDA RDA has previously estimated adult protein needs at a minimum of 0.8 grams of protein per kilogram of body weight which is approximately 0.36 grams of protein per pound of body weight.

That would be a mere 43.2 grams of protein per day for a 120 pound adult!

However, this is a minimum requirement for surviving, not thriving, and it does not take into account body composition, biological sex, activity levels, or type of training.

And we need to consume protein daily to extract essential amino acids for nearly every cellular function in the body because we cannot store them.

Not to mention... you actually need MORE protein as you age.

That's right.

We become less adept at metabolizing protein as we get older. 

If you're vegan or vegetarian in your 40's and up, this is something you'll need to pay attention to in particular.

Plant protein is much less bioavailable (i.e. how much protein you can actually extract and absorb from a given food source) and some are incomplete in terms of containing all essential amino acids.

In that sense, vegans and vegetarians may need even more protein than animal-based eaters as they age.

The tricky part is making sure not to over-consume carbs and fats that come along with plant-based protein sources. 

This is where working with a coach is so helpful so you don't have to figure it all out on your own.

Most of our members do well with protein ranges somewhere between the normal to high range, especially if fat loss and/or muscle building is a goal:

~ Low/normal protein intake: 0.36 grams per pound of body weight

~ Normal/midline protein intake: 0.73 grams per pound of body weight

~ Athletic/muscle gain protein intake: 1.08 grams per pound of body weight

Note: if you are carrying 25+ extra pounds, you may need to use your lean body weight mass in the above calculations.

How do you know if you're eating enough protein?

You likely don't know if you don't track for a period of time.

Using an app such as MyFitnessPal highly beneficial in this regard as it's so easy and does the math for you.

And remember...

Protein is just one macronutrient you need to consider in terms of how much of it to consume daily.

You also need to understand how much fiber, carbohydrates, and fats are required daily plus how to adapt them temporarily to meet a particular goal.

Want to take the guess out of all the calculating? 

Join our results-driven Awaken Your Nutrition program.

[CLICK TO APPLY] 

We'd love to chat with you soon!

Shannon Morse and Lisa Kirby | Co-Founders of The Green Door Life

P.S. our 1:1 coaching spots are almost completely full for July and our group coaching program launching in September is also filling up! 

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