Protein Calculations
Protein Calculations
Section titled “Protein Calculations”You should consume 0.65g of protein per pound of body weight to maintain and build your muscle mass. This is an important number to achieve to ensure you do not lose lean mass while pursuing fat loss. Calculate your protein needs and use the chart below to make sure you are getting adequate protein levels.
Formula
Section titled “Formula”Starting Weight × 0.65 = Required Daily Protein Intake
Example:
Section titled “Example:”180 lbs × 0.65 = 117 g Protein / Day
Protein Reference
Section titled “Protein Reference”| Source | Protein/oz | Serving Size | Total Protein |
|---|---|---|---|
| Chicken | 7g | 8oz | 56g |
| Beef | 6g | 8oz | 48g |
| Salmon | 7g | 8oz | 56g |
| Egg | 3.5g | 1 Large Egg | 6g |
| XPG Shake | - | - | 38g |
*Other sources of protein include: Nuts, Avocados, Vegetables, Etc.