Protein worksheet

1. General protein range: 92–115 g per day

1. Find the low end: multiply your weight by 0.8 grams for each kilogram, the bottom of the mostly inactive band

   $115\text{\hspace{0.17em}kg}\times 0.8\text{\hspace{0.17em}g/kg}$$=92\text{\hspace{0.17em}g}$

2. Find the high end: multiply your weight by 1 grams for each kilogram, the top of the band

   $115\text{\hspace{0.17em}kg}\times 1\text{\hspace{0.17em}g/kg}$$=115\text{\hspace{0.17em}g}$

3. Round both ends to the nearest gram to get your daily range

   $\text{92–115 g per day}$

4. Divide each end by 3 meals to see roughly how much to eat at each one

   $\frac{92}{3}\text{to}\frac{115}{3}$$=\text{31–38 g per meal}$

2. General protein range: 61–73 g per day

1. Change your weight to kilograms, because protein advice is given per kilogram (1 lb = 0.45359237 kg exactly)

   $135\text{\hspace{0.17em}lb}\times 0.453592$$=61.235\text{\hspace{0.17em}kg}$

2. Find the low end: multiply your weight by 1 grams for each kilogram, the bottom of the regularly active band

   $61.235\text{\hspace{0.17em}kg}\times 1\text{\hspace{0.17em}g/kg}$$=61.2\text{\hspace{0.17em}g}$

3. Find the high end: multiply your weight by 1.2 grams for each kilogram, the top of the band

   $61.235\text{\hspace{0.17em}kg}\times 1.2\text{\hspace{0.17em}g/kg}$$=73.5\text{\hspace{0.17em}g}$

4. Round both ends to the nearest gram to get your daily range

   $\text{61–73 g per day}$

5. For comparison, work out the general adult reference amount of 0.8 grams for each kilogram

   $61.235\times 0.8$$=49\text{\hspace{0.17em}g}$

6. Divide each end by 2 meals to see roughly how much to eat at each one

   $\frac{61.2}{2}\text{to}\frac{73.5}{2}$$=\text{31–37 g per meal}$

3. General protein range: 54–68 g per day

1. Change your weight to kilograms, because protein advice is given per kilogram (1 lb = 0.45359237 kg exactly)

   $150\text{\hspace{0.17em}lb}\times 0.453592$$=68.039\text{\hspace{0.17em}kg}$

2. Find the low end: multiply your weight by 0.8 grams for each kilogram, the bottom of the mostly inactive band

   $68.039\text{\hspace{0.17em}kg}\times 0.8\text{\hspace{0.17em}g/kg}$$=54.4\text{\hspace{0.17em}g}$

3. Find the high end: multiply your weight by 1 grams for each kilogram, the top of the band

   $68.039\text{\hspace{0.17em}kg}\times 1\text{\hspace{0.17em}g/kg}$$=68\text{\hspace{0.17em}g}$

4. Round both ends to the nearest gram to get your daily range

   $\text{54–68 g per day}$

5. Divide each end by 3 meals to see roughly how much to eat at each one

   $\frac{54.4}{3}\text{to}\frac{68}{3}$$=\text{18–23 g per meal}$

4. General protein range: 80–100 g per day

1. Find the low end: multiply your weight by 0.8 grams for each kilogram, the bottom of the mostly inactive band

   $100\text{\hspace{0.17em}kg}\times 0.8\text{\hspace{0.17em}g/kg}$$=80\text{\hspace{0.17em}g}$

2. Find the high end: multiply your weight by 1 grams for each kilogram, the top of the band

   $100\text{\hspace{0.17em}kg}\times 1\text{\hspace{0.17em}g/kg}$$=100\text{\hspace{0.17em}g}$

3. Round both ends to the nearest gram to get your daily range

   $\text{80–100 g per day}$

4. Divide each end by 3 meals to see roughly how much to eat at each one

   $\frac{80}{3}\text{to}\frac{100}{3}$$=\text{27–33 g per meal}$

5. General protein range: 65–82 g per day

1. Change your weight to kilograms, because protein advice is given per kilogram (1 lb = 0.45359237 kg exactly)

   $180\text{\hspace{0.17em}lb}\times 0.453592$$=81.647\text{\hspace{0.17em}kg}$

2. Find the low end: multiply your weight by 0.8 grams for each kilogram, the bottom of the mostly inactive band

   $81.647\text{\hspace{0.17em}kg}\times 0.8\text{\hspace{0.17em}g/kg}$$=65.3\text{\hspace{0.17em}g}$

3. Find the high end: multiply your weight by 1 grams for each kilogram, the top of the band

   $81.647\text{\hspace{0.17em}kg}\times 1\text{\hspace{0.17em}g/kg}$$=81.6\text{\hspace{0.17em}g}$

4. Round both ends to the nearest gram to get your daily range

   $\text{65–82 g per day}$

5. Divide each end by 2 meals to see roughly how much to eat at each one

   $\frac{65.3}{2}\text{to}\frac{81.6}{2}$$=\text{33–41 g per meal}$

6. General protein range: 131–163 g per day

1. Change your weight to kilograms, because protein advice is given per kilogram (1 lb = 0.45359237 kg exactly)

   $180\text{\hspace{0.17em}lb}\times 0.453592$$=81.647\text{\hspace{0.17em}kg}$

2. Find the low end: multiply your weight by 1.6 grams for each kilogram, the bottom of the strength training band

   $81.647\text{\hspace{0.17em}kg}\times 1.6\text{\hspace{0.17em}g/kg}$$=130.6\text{\hspace{0.17em}g}$

3. Find the high end: multiply your weight by 2 grams for each kilogram, the top of the band

   $81.647\text{\hspace{0.17em}kg}\times 2\text{\hspace{0.17em}g/kg}$$=163.3\text{\hspace{0.17em}g}$

4. Round both ends to the nearest gram to get your daily range

   $\text{131–163 g per day}$

5. For comparison, work out the general adult reference amount of 0.8 grams for each kilogram

   $81.647\times 0.8$$=65.3\text{\hspace{0.17em}g}$

6. Divide each end by 4 meals to see roughly how much to eat at each one

   $\frac{130.6}{4}\text{to}\frac{163.3}{4}$$=\text{33–41 g per meal}$

7. General protein range: 109–136 g per day

1. Find the low end: multiply your weight by 1.6 grams for each kilogram, the bottom of the strength training band

   $68\text{\hspace{0.17em}kg}\times 1.6\text{\hspace{0.17em}g/kg}$$=108.8\text{\hspace{0.17em}g}$

2. Find the high end: multiply your weight by 2 grams for each kilogram, the top of the band

   $68\text{\hspace{0.17em}kg}\times 2\text{\hspace{0.17em}g/kg}$$=136\text{\hspace{0.17em}g}$

3. Round both ends to the nearest gram to get your daily range

   $\text{109–136 g per day}$

4. For comparison, work out the general adult reference amount of 0.8 grams for each kilogram

   $68\times 0.8$$=54.4\text{\hspace{0.17em}g}$

5. Divide each end by 4 meals to see roughly how much to eat at each one

   $\frac{108.8}{4}\text{to}\frac{136}{4}$$=\text{27–34 g per meal}$

8. General protein range: 120–160 g per day

1. Change your weight to kilograms, because protein advice is given per kilogram (1 lb = 0.45359237 kg exactly)

   $220\text{\hspace{0.17em}lb}\times 0.453592$$=99.79\text{\hspace{0.17em}kg}$

2. Find the low end: multiply your weight by 1.2 grams for each kilogram, the bottom of the endurance training band

   $99.79\text{\hspace{0.17em}kg}\times 1.2\text{\hspace{0.17em}g/kg}$$=119.7\text{\hspace{0.17em}g}$

3. Find the high end: multiply your weight by 1.6 grams for each kilogram, the top of the band

   $99.79\text{\hspace{0.17em}kg}\times 1.6\text{\hspace{0.17em}g/kg}$$=159.7\text{\hspace{0.17em}g}$

4. Round both ends to the nearest gram to get your daily range

   $\text{120–160 g per day}$

5. For comparison, work out the general adult reference amount of 0.8 grams for each kilogram

   $99.79\times 0.8$$=79.8\text{\hspace{0.17em}g}$

6. Divide each end by 2 meals to see roughly how much to eat at each one

   $\frac{119.7}{2}\text{to}\frac{159.7}{2}$$=\text{60–80 g per meal}$

9. General protein range: 96–128 g per day

1. Find the low end: multiply your weight by 1.2 grams for each kilogram, the bottom of the endurance training band

   $80\text{\hspace{0.17em}kg}\times 1.2\text{\hspace{0.17em}g/kg}$$=96\text{\hspace{0.17em}g}$

2. Find the high end: multiply your weight by 1.6 grams for each kilogram, the top of the band

   $80\text{\hspace{0.17em}kg}\times 1.6\text{\hspace{0.17em}g/kg}$$=128\text{\hspace{0.17em}g}$

3. Round both ends to the nearest gram to get your daily range

   $\text{96–128 g per day}$

4. For comparison, work out the general adult reference amount of 0.8 grams for each kilogram

   $80\times 0.8$$=64\text{\hspace{0.17em}g}$

5. Divide each end by 2 meals to see roughly how much to eat at each one

   $\frac{96}{2}\text{to}\frac{128}{2}$$=\text{48–64 g per meal}$

10. General protein range: 60–75 g per day

1. Find the low end: multiply your weight by 0.8 grams for each kilogram, the bottom of the mostly inactive band

   $75\text{\hspace{0.17em}kg}\times 0.8\text{\hspace{0.17em}g/kg}$$=60\text{\hspace{0.17em}g}$

2. Find the high end: multiply your weight by 1 grams for each kilogram, the top of the band

   $75\text{\hspace{0.17em}kg}\times 1\text{\hspace{0.17em}g/kg}$$=75\text{\hspace{0.17em}g}$

3. Round both ends to the nearest gram to get your daily range

   $\text{60–75 g per day}$

4. Divide each end by 4 meals to see roughly how much to eat at each one

   $\frac{60}{4}\text{to}\frac{75}{4}$$=\text{15–19 g per meal}$