MARTHA SCHIMMEL
PFT/Health & Nutrition Coach
(775) 335-5086
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Home > Exactly How Much Protein You Should Eat if You’re Trying to Lose Weight?

Exactly How Much Protein You Should Eat if You’re Trying to Lose Weight?

May 11, 2017 by mschimmel Leave a Comment

Exactly How Much Protein You Should Eat if You’re Trying to Lose Weight? The answer here comes from Women’s Health Magazine. 

Ask any food pro and they’ll tell you that protein really is top dog when it comes to shedding weight without feeling famished. It keeps you full and energized, and helps you hang on to hard-earned muscle while ditching pounds of fat. It’s even got a hidden perk: “Protein takes more energy to digest than fat or carbs, so you get a little bit of a metabolic edge from eating protein-packed foods in place of other foods,” says dietitian Karen Ansel, R.D.

Calculate Exactly How Much Protein You Need

Understanding that protein is necessary is the easy part. But exactly how much protein do you need to chow on to take full advantage of its perks?

The USDA will tell you that the average woman should get at least 46 grams a day. But that’s a minimum (as in, enough to keep you going if you’re a couch potato). Most women need closer to 70 grams a day, says Ansel.

To figure out an exact target based on your weight, divide your weight in pounds by 2.2 to get your weight in kilograms, then multiply that number by .8 for the minimum amount you should be eating.

If you exercise intensely four days a week, multiply your weight in kilograms by 1.2 instead of .8. Note: Intense workouts are classified by sweat. If you sweat four days a week, this calculation applies.

If you sweat more than four times per week, multiply your kilogram weight by 1.6.

If you are trying to lose fat, multiply your weight in kilograms by 2 to 2.2 (if you work out more than four times a week) for your exact protein dosage.

  1. CALCULATION FOR AN AVERAGE WOMAN
    PROTEIN GRAMS PER DAY = (WEIGHT/2.2) X .8
  2. CALCULATION FOR A WOMAN WHO EXERCISES 4 DAYS EACH WEEK
    PROTEIN GRAMS PER DAY = (WEIGHT/2.2) X 1.6
  3. CALCULATION FOR A WOMAN WHO EXERCISES MORE THAN 5 DAYS EACH WEEK
    PROTEIN GRAMS PER DAY = (WEIGHT/2.2) X 2.2

Questions About Nutrition & Weight Loss? Ask Martha

IMG_3077_LJRI have been in the health and fitness industry for over 25 years. I became personally involved when I was 28 years old, 50 pounds overweight and out of shape. I changed my body and my health through proper diet and exercise and never looked back.

I became a personal trainer through A.C.E. (American Council on Exercise) before there was even specific study material offered and obtained a GOLD certification. My certifications include N.A.S.M. (National Academy of Sports Medicine), Pilates training through Power House Pilates, group fitness Instructor and Health Coach both through A.C.E and most recently certified holistic nutritional health coach through IIN (Institute for Integrative Nutrition).

I was the program Director for Sports West Athletic Club for over 17 years where I designed both large and small group classes that have and are still bringing revenue to Sports West.

My goal is to reach as many people as I can one person at a time to live a more passionate energized life.

Don’t hesitate to email me with any questions!

As always,

Train with Purpose.
Martha Schimmel
775-335-5086
marthaschimmel@gmail.com

Filed Under: Living and Wellness, Training Tagged With: Elite Fitness Reno, Martha Schimmel, Protein, Weight Loss

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