How To Calculate Your Protein Needs [Weight Loss vs. Fitness]
Вставка
- Опубліковано 5 лип 2024
- COMPLETE INTERMITTENT FASTING PROGRAM:
www.autumnellenutrition.com/p...
How To Calculate Your Protein Needs [Weight Loss vs. Fitness]
How much protein do you really need to achieve a weight loss goal? And on the flip side, how much protein do you really need to achieve a fitness goal or if you’re an athlete? Today, I’m breaking down a simple calculation that you can use to help determine how much protein you really need to achieve your weight loss or fitness goals.
SUBSCRIBE + JOIN THE AENPEEPS!
ua-cam.com/users/autumnbates...
PROTEIN CALCULATIONS LIVESTREAM:
• 🔴 How Much Protein Do ...
STAY CONNECTED
~FREE WEEKLY NUTRITION NEWSLETTER:
www.autumnellenutrition.com/s...
~BINGE THE BLOG:
www.autumnellenutrition.com/blog
~INSTAGRAM:
/ autumnelle_nutrition
~PINTEREST:
/ autumnellenutrition
~AUTUMN ELLE NUTRITION FACEBOOK GROUP:
groups/49535...
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!
Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a nutritionist-client relationship between Autumn Bates and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis and recommendation. Always seek the advice of a physician, Nutritionist or other qualified health provider with any questions you may have regarding a medical condition. Autumn Elle Nutrition Inc. is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
![20 easy ways to lose 20 pounds [STOP doing these things!!]](http://i.ytimg.com/vi/8TosiwEEMPM/mqdefault.jpg)
![3 Walking Mistakes You're Making That Are Causing You To PLATEAU [Walking to Lose Weight]](/img/n.gif)
Autumns channel is a pure goldmine of valuable information.
Why thank you 🤓❤️
It REALLY IS! MY LIFE IS CHANGED!
THANK YOU.... I am 47 and I have to change my whole strategy about maintaining weight... very different from when I was 20... this really helps
FINALLY I found the information that I needed. I suspected the 1.2 - 1.6g per kg couldn't possibly scale up to really obese people. I weigh 125kg so I'd need an absurd amount of protein with this math, but I can actually just use my goal weight (75-80kg) to sensify it. I'm 170cm to those wondering. Subbed.
This is so helpful! My result came out to 83, which I'm surprised because I've heard so many times before that a healthy adult female should only need, on average 45-50g protein.
Yes! Me too!!!
فقحتكم
Correct 0.8-1.0g/kg for healthy maintenance.
My calculation came out to 105!!
My question is ‘when do we recalculate?’ Every pound of Kilogram we lose? 🤷♀️
One thing she missed is, that one should be using lean body mass for protein calculation, and not the total body weight
Hi Autumn, stumbled upon your channel roughly 2 weeks ago. I can’t tell you how much improvement I’ve seen! I got your Nerdy cookbook, Purity coffee, bone broth and watch all the videos. You are very generous to put out so much info. I just love it😊. Intermittent fasting really puts food in its proper place. Now I want to try the wine you recommended:). Finally, someone with the credentials to back up the content. The food tastes great! This is awesome!
simply, one of the best channels about health
I watched other explanations of different protein requirements and your diagram and the 3 options, I was able to understand. I've been on a 172g protein intake and it's to much for me to achieve on a daily basis, but with your calculations are more realistic and practical for my requirements. I don't train religiously but like to have an ideal number to target.Thank you so much
I am curious to give this a try and see how it affects my hunger. In the back of my mind I have been concerned about overdoing the protein, but apparently I need to go all in, lol! I am active a lot too, and so I'm willing to bet pushing my protein numbers up according to this calculation will have a very positive effect on things. I'm excited. Thanks so much for this quick video chalk full of vital information, these video types are the best! :D
Thank you. I’m starting my journey into fitness and I appreciate the information.
Thank you so much for explaining this. You answer two questions I was doing incorrectly. Weight in kg and BMI over 30 use goal weight.
Easy to understand and STRAIGHT to the point! THANK YOU!
Perfect! Thank you for the BMI note!
Love these quick to the point videos. I was always told to take 1 gram for every pound of body weight. That is working out and cardio 5 days a week. Thanks for the advice.
happy to help, Robert!
I just want to say thanks for how straight forward and to the point your content is! It really makes everything so much simpler :) thank you.
Super simple, thanks for this!
Nice job, Autumn!
This ended up being 40g less than I was aiming for when I was using the 1g/lb of ideal body weight guideline! That's a relief, because 140g in two meals a day has not been consistently achievable. 😅
Thanks for this succinct video. I appreciate the BMI tip!
As someone else has mentioned earlier, can you offer any calculations like this for optimum fat amounts too? Many thanks!
👍🏻🌞
this was really helpful. I even made a spreadsheet that will calculate your protein needed along with your BMI.
Great video, I've already shared it! Thanks, Autumn. PS. Love the links to more detailed videos - thank you for the good work you're doing :)
Thanks for spreading the word, John! I appreciate you!
Great video Autumn! Straight to the point. Very helpful.
Thanks Robert!
thank you so much. Planning my weight lose journey
Short and to the point. 👍👍
Awesome video. Thank you.
🌞 Thanks Autumn! ⚘
This adds up to a great way to divide and conquer daily protein needs. 😎
Cheers! ☕ 🕊
Cheers to that! Happy Thursday!
Not sure if Autumn will see this but here is where I struggle. If you have a BMI of over 30 then use your goal weight. I am currently 250 lb, my goal weight is 160. With that being said, I am currently eating about 160 g of protein a day, personally I think it's so much food, however if I calculate based on my goal then I should be around 101g. That is big difference.
I calculate mine by how tasty it is! 😃I found when I started Keto and OMAD, I wasn’t eating quite enough protein despite keeping it around 25%. For exercise and stamina, I needed to up it to over 30% and the difference was incredible!
You’re a star Autumn! ♥️
Yes, it sounds like your body may have needed a bit more protein! I'm glad you were able to find the level that makes your body feel great!
How do you calculate your protein? I mean a piece of meat has about 18-19% proteins. A Grasshopper on the other hand has about 80% protein. I mean I'm 93Kg, I should probably be 85Kg, as I'm 178cm, however if I start working out my weight gains quite quickly, I would reach a match weight of 103-105Kg if I work out every day, at least that's what I ended up doing Trikke twice a day( 18Km each ride ) and pull ups( I increased gradually to just below 90 reps fingers towards me and 12 fingers away from me ) mainly.
Thank you for breaking that down 😘
Thank you this was perfect.
This was a perfect explanation on calculating protein requirements…no useless fluff and easy to understand. Thanks
POSTPARTUM + NURSING MAMAS we need to be taking our postpartum needs into account here! I chose to start with 1.4 but we can always adjust. Autumn, I don't know if you have kids, but if you have any insights on protein postpartum that would be great!
Thanks for doing literally the exact math I would have needed to do down to the number and situation 😅
Great content! Very informative! Do you do personalized plans?
Hi Autumn! Really liking your content on your channel, very helpful. Thank you. New subscriber. Blessings from Canada, Mary.
Thank you! I was discouraged, thinking how the heck am I going to eat THAT much protein, then you mentioned the BMI over 30.
Thx much for such s short and precise info. Can u guide us in how much fat we need? Thx
This would be really helpful, thanks 👍🏻
interesting, im 246lbs which means my Bmi is over 30 so you said use your goal weight instead which i’m glad you use the 150 equation because that’s my goal weight and i only need to eat 95 grams of protein that is wayyyy more achievable than 100 and above everybody was telling me to do thank you so much ❤️
Autumn, what is the risk of this amount of protein being used for gluconeogenesis? I try to stick to a keto/ADF routine, and I would love your thoughts on that risk. I would assume not much, as most of what I try to follow for an eating routine follows much of the same processes, etc. that you highlight, but just wanted to get clarification. Thank you for the awesome videos!
Thanks for the video. I'm looking at roughly needing 120g of protein per day but do 16 hours fasting and only eating twice a day. Is 60g of protein per meal going to be efficiently absorbed or should I have another smaller meal in between (mid-afternoon) with say 30g of protein in it? Keeping the fasting pattern going after a couple of years whilst resistance training to build muscle three times a week has become a bit confusing in terms of what's best, drop the fasting and have smaller meals throughout the day or stick to two meals with the large protein hits.
This was so helpful
Thank you this is so helpful. Most of the calculators online say I need so much protein it’s crazy. It just didn’t make sense to me to go by my current weight. This make way more sense. Thanks so much!
Thank you for this
Thank you so much!!
So simple!
Thank you so much ❤
Hello I am so glad to have come across your channel. I am in school right now for my associates in Nutrition. I lobe this channel souch. Thank you
oh fantastic! Good luck with your nutrition schooling! 🤓❤️
How do you calculate carbs and fat?
Hello thank you for this video. I just have a quetion about the calculating the protein intake. If i want to loose and I should use goal weight how to the calculate fats and carbs. Or should i count all the calories by my goal weight? Thank you for reply
Thank you .
Just watched a couple of your videos and noticed that many people on the figuring your protein needs video asked you the same question that’s on my mind are we calculating correctly or is there another formula for those of us that are coming out to needing an enormous amount of protein or should we go ahead and try to get that much protein but haven’t seen you answer any of those comments/questions?
I did the 1.4x(220➗2.2) which came out to 140gr of protein? I’m 67 with terrible back issues = little activity which means I’ve lost much of my muscle mass and very much want to get as much of it back as possible and would greatly appreciate your advice on this. Thank you
Excellent outro, with the next video in the corner, i just keep pressing them.
I would love to know what your thoughts are on Keto meal replacement shakes. Just bought Walmart’s brand and didn’t know how good for me they are 🤔
Love your videos! How do male/female needs factor into this formula? My husband and I weigh the same amount (145-150 lbs). He’s much more muscular than I am, but I’m working on losing body fat and gaining muscle. Do we have different protein needs?
Such neat writing
My personal trainer has me consuming 45% of my macros in protein, 30-35% carbs and 20-25% fat to help build muscle, which is about 200g protein a day, more than double the 90g recommended here. I’m 5’6, 125lbs, ~18.5%BF female. It’s definitely a lot of protein...what macro percentages do you recommend instead if I’m looking to keep recomping? Thanks!
Well this was just to simple and easy! Do you have recommendations for pregnant women? Would we use the athlete level of 1.6?
Thanks 👍
Great job better than MD!
Hey Autumn, great video! I’ve been consuming way more protein than this calculates. Is there a down side to consuming more proteins if it’s within my calorie goals. Thanks!
There can be a downside to too much protein, especially if fat isn't consumed alongside it. Excess protein beyond our needs have the potential of being converted into glucose.
@@AutumnBates thank you so much! Looks like it’s back to the drawing boards. Much appreciated, please keep up the amazing work.
thanks so much
Do you recommend a protein powder for a high school athlete to add to smoothies?
Wow I just realized I was eating only half of the daily protein I need. Thanks
Thanks
Hi Autum, is there a formula for fat and fiber intake too? Thanks
How much protein should we eat in each meal? Is there a limit in order to avoid weight gain? For example could we eat half of the amount we need daily in just one meal?
Question: If I ate way, way over my protein needs multiple days, can I stand to eat under my protein for multiple days? Does protein rollover?
Do you already have a video for carb intake? If not, can you make one?
thanks ..
Wow! Great video. Unfortunately I’m not that great with math. So let’s say I am currently 6’7 and weigh about 420lbs with a BMI around 38. I would then have to put my goal weight which would the be 300lb divided by 2.2 which is about 136.36 kg. I then now would have to calculate 1.4 x 136.36 how much would that equal for my daily protein intake?…🤔
I’m 54 and not very active and looking for a weight loss goal of 10-20 lbs, my BMI is 26.5 should I use 1.2 calculation or do I need more protein?
Thank you! How much to add if you're tall?
Is there a formula how much good fats I need, similar to this one for protein?
Hey Autumn! Can you talk about one meal a day IF? Thank you so much for always sharing information 🤍
Hi,, I'm new to yr channel. I love it! I weight 220 and want to lose weight. According to your calculations, I should be eating 140gm of protein. Want can I eat if im vegetarian and still want to stay in a calorie deficit of 1650 - 1700cal per day?
For a recipe sharing video can you share a muffin/pancake recipe?
autumn. good luck helping me on this one!!! I am 6'4 and weight 290. I lost 50 pounds thus far. I take wegovy, but have plateaued. I have a TON of viseral fat under my abdominal wall. I know this because I went to the plastic surgeon yesterday for a consultation for a tummy tuck. I do have a good amount of hanging skin already, but its still mostly the viseral fat that they cant remove. I figure I wanna get down to around 250 lbs. So I took your 250 goal and divided by the 2.2 and multiplied by 1.4. I got to 159.096 grams of protein per day. There is zero chance I can eat that much while on wegovy. When I eat too much, i feel gross. But what can I eat to get me near that number? I am also on TRT and i lift 5x a week.
But what if you are underweight? Would it be your kg of your healthy weight or your current? (Non-athlete/light activity)
Are the 1.2 -1.8 numbers representing grams of protein? I want to loose weight, I work out and my number was 136 grams. Going to have to figure out how to get that much protein.
How do you get enough calories if you're too full from eating protein and just the effects of IF? I find it EXTREMELY difficult to eat anymore after I've had my first meal of the day. So I know I'm not getting enough calories or protein and therefore I'm actually gaining weight back that I lost.
Also worth noting the context... if you are eating plant based you can afford to have more as it is less bioavailable, if you follow an OMAD plan then have more and if you have impaired digestion your likely absorption of the amnio acods will be less which means this will need to be factored in.
What factor should i use while nursing?
Thank yoU!
You normally don't reply to comments so long after the video is posted, but I'm trying anyway.
What if you're pregnant, higher BMI, but obviously shouldn't have a goal of losing weight, but wanting to just "add baby". Do you calculate protein by pre-pregnancy weight or current weight? Weight fluctuates a lot for me during pregnancies with swelling.
If i do OMAD, how would I get my 75g of protein in?
What if you are under weight and wanted to gain weight? Should I use my goal weight to calculate? Thx
Turns out I'm SEVERELY under my protein needs 🤦🏾♀️
Excellent! I've already shared your work to several friends and family members. Keep it up, it's great content. This was very relevant information explained didactically and skillfully.
Hey, I have one question to you, since in another video of yours you explained that toxins usually accumulate into the fat from the animals we eat, so:
Is it healthy to cook with a little bit of beef-fat or should I use pork-fat or lard instead?
I really don't know if I'm doing it healthly from my own on this (since I've stopped cooking with "vegetable oils" like sunflower oil, etc, some time ago). So I'm uncertain when using fat instead (here it's called bovine or porcine serum). I hope you can clarify this concern of me, thanks already.
Hi! Yes, it's a good idea to opt for high quality sources of animal fat when cooking to minimize toxins and maximize nutritional value. For example, opting for grass-fed ghee or butter.
@@AutumnBates Thanks a lot! 👍👍
I’m 250LBs Weight goal is 210LBS I’m getting 133.5 grams of protein ? Is it correct? And if so can I drink those grams of protein in 2 serving 66.7 grams mid day and the other 66.7 in the afternoon?
Here's a question for you. I'm 6'11 326lbs and I would like to loose weight and gain muscle. So how much protein do I need ?
New subbie!! ❤️😀❤️
Is this the calculation per meal? Or per day?
Would it hinder my weight loss if I ate more then what I calculated? I’ve been feeling better eating higher protein but I’m eating 50g then what my calculations says to eat. I’m 178 lbs, almost 40 years old and I’ve been aiming to eat 150g
how do you calculate how much protein is the food?
some how that doesn't seem to add up. You need to factor in sedentary vs activity level. so a person with a low activity level (stuck at a computer all day) vs someone who can get in exercise... because at your suggestion of 1.4 x goal weight in KG comes out to 126.98 (1.4x90.7) so that's saying 127 g of protein a day?
Is this the same for someone who wants to gain weight?
Hi Autumn I’ve started the 7day detox and then onto the 21day program but am experiencing a lot of pain in my upper stomach when laying down at night and fasted. I think it’s reflux. How can I address this?
Lemon water with ACV. I use a whole lemon's juice and about 2 tbsp. ACV. Works like a charm.
Okay , so you said that 1.6 grams of protein / kg ( if you're a regular exerciser ) x 80kg (me , I'm male ) is your protein requirement per day so that comes to 128 grams . If you divide that by 3 ( if you're eating three meals a day ) it comes to 42. 6 grams of protein required per meal per day is that right ?
If my goal is to lose weight while building muscle, would that be 1.4 aswell?
I currently weight 237 lbs, you mentioned that I should base this on my weight goal which is 190 (a normal bmi), I should then eat this much protein: 190÷2.2 *1.4 = 120.9g is that right? I never really considered protein before, I'm for sure not eating enough of it.
Mine comes out to 96 grams per day which equals 3.41 ounces total.
Is that correct? Or is it 3.41 per meal? Thanks Autumn!