How to calculate the amount of protein for each meal?

Protein (protein) is one of the important nutrients that provide the body’s energy, along with carbohydrates (powdered sugar) and fat. Protein contributes to building muscles, tendons, skin, hormones and many other important functions. The right and sufficient protein supplement is an important key to maintaining health.

To determine the appropriate amount of protein, you can apply the simple formula below (with a reference number):

1. Determine the massless mass (Lean Mass):

   • Mass without fat = weight – (weight x body fat ratio)
   • For example, people weighs 65 kg with a 20% body fat ratio will have a fat mass = 65 – (65 x 20%) = 52 kg

2. Calculate the amount of protein needed every day:

   • The amount of protein per day = fat mass x protein coefficient (ranges from 1.6-2.2 g/kg depending on the level of movement)
   • For people in the example above, if selecting a coefficient 1.6, the amount of protein needs daily = 52 x 1.6 = 83 g.

3. Divide this protein even for meals of the day:

   • If you eat 3 main meals, each meal needs about 27 g of protein. This figure corresponds to about 100 g of chicken breast, or 2-3 chicken eggs, or 1 cup of tofu.

Protein demand depends on age, gender, health status and physical activity level. Elderly or athletes will need more protein to maintain muscles and energy.

Do not arbitrarily add excessive protein, as excess can cause damage to the kidneys or liver.

If you are difficult to calculate or unclear about the rate of body fat, you should go to health organizations or nutrition experts for specific instructions.