Let me get this straight

(Richard I Houghton) #1

For calculating how much protein is allowed, we get a daily 1 or so grams of protein per kg of lean body mass.
So my lean body mass is 75.5 kg (234 lbs @ BMI of 29 = 166.8 lbs /2.2 = 75.5 kg)

…and 75.5 x 1 = 75.5 grams of protein = 2.64 oz protein per day

BUT…
After cooking, meat will only have 1/4 of the cooked weight in protein. The other 3/4 is water, collagen, fat.

SO: Can I correctly plan my meals to include about 10.4 oz of COOKED meat per day?

(Jim Russell) #2

Yes, you want to get 75.5 grams of protein, not 75.5 grams of meat. Every type of meat has a different amount of protein per gram (or ounce or whatever unit of measurement).

For example, 4 ounces of chicken contain 36 grams of protein, 4 ounces of lean ground beef provide about 28 grams of protein.

It can be useful to use a tracking app such as myfitnesspal until you get a handle on how much protein/fat/carbs are in the foods you typically eat.