Appendix C

Calculation of Your Daily
Protein Requirements

1. Determine your lean body mass by consulting Appendix D.
2. Determine your activity factor. Factors are listed below in grams of protein per pound of lean body mass.
   
   0.5 - Sedentary (no formal sports activity or training)
   0.6 - Light fitness training, such as walking
   0.7 - Moderate training (3 times a week) or sports participation
   0.8 - Daily aerobic training or daily moderate weight training
   0.9 - Heavy daily weight training
   1.0 - Heavy daily weight training coupled with intense sports training or twice-a-day intense sports training
   
   
3. Finally, calculate your required daily amount of protein (in grams): multiply your lean body mass (in lbs.) by your activity factor.

The following table will give you representative protein requirements based on lean body mass and activity factors.

ACTIVITY FACTOR
(grams of protein
per pound of lean body mass)

Lean Body Mass (in lbs.)		0.5		0.6		0.7		0.8		0.9		1.0
90		45		54		63		72		81		90
100		50		60		70		80		90		100
110		55		66		77		88		99		110
120		60		72		84		96		108		120
130		65		78		91		104		117		130
140		70		84		98		112		126		140
150		75		90		105		120		135		150
160		80		96		112		128		144		160
170		85		102		119		136		153		170
180		90		108		126		144		162		180
190		95		114		133		152		171		190
200		100		120		140		160		180		200
210		105		126		147		168		189		210
220		110		132		154		176		198		220
230		115		138		161		184		207		230
240		120		144		168		192		216		240