Hi , I currently weight 65.5 kg and I want to loose weight how do I calculated my amount of protein

zeina6917
zeina6917 Posts: 1 Member
in Health and Weight Loss
How do I calculate the amount of protein and carbs please

Answers

  • tomcustombuilder
    tomcustombuilder Posts: 2,248 Member
    Protein is .7- 1 gram per pound of body weight if you’re not overweight by much. More overweight and base protein on your goal weight. Carbs are a personal decision. There is no real rule however the fewer highly processed ones the better.
  • AnnPT77
    AnnPT77 Posts: 34,638 Member
    edited November 21
    Try the research-based calculator here:

    https://examine.com/guides/protein-intake/

    Note that the guide portion - at least last time I read it - suggests it's OK for someone very overweight to use a lower weight in the calculator, such as a healthy goal weight, rather than current weight.

    For many people, the recommended range will overlap with the rules of thumb Tom suggested. There's lots of solid info in the guide portion though, if you want to learn more from a science-based source that isn't trying to sell you protein powder. :D

    I don't work for them, or benefit in any way from linking the site. I just like the site.

    BTW: You only asked about protein and carbs. Protein and fats are essential nutrients, in the sense that our bodies can't manufacture all their essential subcomponents from any other intake, so we need to eat some. Carbs aren't essential in that technical sense, so intake is more flexible.

    Many people get adequate minimums of fats without paying close attention, but some don't, and sometimes a few people cut fats too low when cutting calories. I usually suggest 0.35-0.45g per day minimum per pound of body weight (maybe healthy body weight), but men might get away with a little less.

    -- ETA: Sorry, just reread, noticed you use kg. That'd be around 0.16-0.2g per day per kg bodyweight. --

    You may find personal reasons to eat low carb, such as if carbs spike your appetite or you have health conditions like diabetes or insulin resistance; or reasons to eat relatively more carbs, such as if low carb eating tanks your energy level. You can figure that out.

    Best wishes!

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