Protein Calculator

I have never been one for counting calories, or tracking macros, however it wasn't until I went through menopause that I realised how important it is to get enough protein every day.

I used to think I could just "wing it", and by eating a lot, the protein count would take care of itself. However I was wrong.

It wasn't until I did a stocktake one week, to see just what I was having.

I set aside one whole week to count and weigh my foods. Sounds tedious doesn't it! Then I used My Fitness Pal to work out the protein content of my foods. I was pretty shocked to find out that I was eating too little protein.

Whilst I like to eat mainly a whole foods plant diet, I do add the bit of fish and chicken each week. Not only to keep my protein count up, but I really like eating fish and seafood! And crumbed chicken! But mostly I can get my protein from things like beans, legums, tofu (I LOVE tofu) and nuts/seeds. I also use protein powder to boost my intake.

One thing to note - the above formula is for an average sedentary women. Once you get active, you will need to increase the count. Here's how...

For moderately active women (training for 60 mins at a moderate intensity) the amount of protein will go up to 2.0-2.2g per kilo of body weight.

For me that would be 2 x 60 = 120g of protein.

When I play tennis, go to the gym, I will make sure I get that extra bit of protein.

All this info comes from one of my favourite sources, Dr Stacy Sims and her book "Next Level". It's scientific without going overboard. If you get a chance to buy it, do it.

If you’re in need to getting a good protein powder, and you’re interested in looking at the Arbonne brand, head over to this page. (Remember to choose your country in the top right hand corner).

And for more information about my 3-Step Healthy Habits Plan, which includes a daily protein shake, head over to this page where you can look at the bundles.

Linda x