How to Calculate Your Daily Protein Requirement

According to the Colgan Institute the average male is 50 % of their lean bodyweight in muscle tissue. I use 55%. To calculate your muscle tissue weight you will need to know what your body fat percentage is.
Find out where you can get this done in your area by either infra red or preferably under water weighing. X-ray technicians now have very accurate methods to determine body fat as well.

Step one – Get an accurate measurement of your body fat percentage.
Once you know your body fat percentage figure out how much fat weight you have. You do this by taking your body weight and multiplying it by your body fat percentage.

Step Two – Figure out your fat weight.
(Body weight X Body Fat percentage = Body fat weight)
Subtract the amount of Body fat you have from your body weight then you will have your lean body mass. This is different from our end goal of your lean muscle mass weight as this weight includes the weight of your bones, organs and tendons.

Step Three – Calculate your lean body mass.
(Body weight – body fat = Lean body mass)
Now take your lean body mass weight and multiply it by 55%if you are male and 35% if you are female. Now you have an accurate weight for muscle tissue.

Step Four – Calculate your lean muscle mass
(Males: Lean body mass X 55%. Females: Lean body mass X 35%)
Now that you have an accurate amount of Lean muscle tissue calculate the amount of protein you require to support an explosive growth spurt.

Step Five – Calculate daily protein requirement.
(Lean muscle mass X 2.5 grams of protein)
Now you will have an amount of protein you require to eat daily for supporting an explosive growth spurt. Now you need to calculate how much protein to eat per meal so that you can effectively digest all the protein and keep protein abundant in your body throughout a twenty four hour period.