To ask how much protein I need

[NewspaperChips]

How much protein should I be aiming for every day/meal, and is there an easy way of calculating it?

Nearly 40, BMI on the lower (but acceptable) side, want to start getting stronger (not ripped, just stronger ready for hormones changing etc).

Eat healthy-ish. Cook from scratch about 5 times a week. Chilli, chicken, pasta etc.

Constantly feel exhausted, but that’s not surprising given my work life. Wondering if I’m getting enough protein. How do you make sure you get enough?

Technically it's 0.8g per kg - so a 70kg women would need 56g per day. If you are very active or looking to build muscle it goes up to 1.2g to 1.6g per kg. I find it's best to aim for a min of 1g min. You don't really need masses. If you're feeling exhausted it's worth checking b12, folate, iron, vit d levels imo

According to my gym going child there are tables and things you can look up online using your specifics to get an answer

I keep meaning to do it

Try this @NewspaperChips
https://tdeecalculator.net/result.php?s=metric&g=female&age=60&kg=73&cm=158&act=1.2&f=2

Im on MJ and using this to guide me for a high protein, calorie deficit diet.

If you scroll down once you’ve entered your height/weight etc, you can see calories and macros needed to maintain weight or to cut/bulk - these are body building terms but from your OP, I’m thinking you want to bulk up a little ie gain weight that is not fat.

Women can’t really bulk the same as men as we don’t produce a lot of testosterone, so you won’t end up like the hulk lol. But you will need to lift weights/do strength training - even if it’s just using your own body weight (push ups, squats, tricep dips etc). Cardio alone won’t do it.

Im 60 and just started doing weights a month ago and it’s really helping already.

good luck 🏋️‍♀️

It depends how much you weigh. The basic NHS guidance is 0.75g per kg of bodyweight. So if you weigh 60kg that's 45g of protein. If you weigh 100kg that's 75g of protein. If you're trying to exercise and build muscle then it may be recommended you go as high as 2g per kg, which would be 120g of protein for a 60kg person or 200g for an 100kg person.

To give you some examples a tin of tuna is about 25g. An egg is about 6-7g. A glass of milk is about 8g. Half a can of chickpeas would be about 10g. Chicken varies a lot by size but a chicken breast is about 30g per 100g of meat. Protein shakes can range from 25g-50g for a serving.

I’m 63kg, I aim for 120g. A real challenge as a veggie but I get there.

You’re more likely to be feeling tired due to a deficiency such as iron or b12 than lack of protein. ( unless you were eating WAY under the recommended amount)

what does your usual day of eating look like?

Most people who eat a balanced diet will get enough protein. If you have energy dips it's possible that you lack something else in your diet or that your diet doesn't contain enough fibre to keep your blood sugars levelled.

How much strength training do you do and how often?

I agree with the last 2 posters. More protein is unlikely to help with tiredness. Definitely worth getting that looked at if you haven't already

If you’re constantly exhausted, get your bloods done .. I know you say you are busy with work but still ..
Could be low in iron , or have vitamin deficiencies..

Thanks all.

I have underlying health conditions and 2 jobs to explain the tiredness, bloods are otherwise clear.

I’m hoping to tone up a bit and get a bit more shape, but primarily I’d just like to “feel” stronger and like my body’s more capable (I’m susceptible to back injuries, so want to help with that too).

Diet is usually cereal, sandwiches, then chilli/spag bol or chicken/salmon for dinner. I could definitely up the veggies more (they declined significantly when I moved in with DP) and cut out all the sugary snacks I have.

Weight is 60KG.

You could vary your breakfasts around , Greek yogurt ( not natural , has more protein) with mixed seeds & berries , honey to sweeten or 2 slices whole meal bread with peanut butter & banana , or 3 Scrambled eggs with whole meal toast …
Lunch = Tuna sandwich or Chicken salad sandwich or Tuna salad / chicken salad with mixed leaves ..
You eat food dinners , just add sides of veg , especially greens …
I wouldn’t bother with any of those protein powders ( crap ) that you add to food , or any of those shakes ..
Should get enough from your food ..

Do you do strength training, and if so how much/often? Protein on it's own will obviously not make you stronger.

I try to do body pump classes twice a week. I’m only on low weights (under 8KG) due to injuries atm.

I feel like most people get enough protein from a normal healthy diet (unless they are professional bodybuilders).
It's fibre that seems to be a bigger problem in general.

Protein should be the centre and most important part of every single meal.

Your body can’t make amino acids (protein) from fat or carbs but can make carbs/sugar from protein.

If you don’t eat enough protein then you will lose muscle and that causes problems as you age.

The NHS guidelines are generally too low, but I recall seeing an NHS video whilst in hospital where a doctor said even an inactive OAP needs at least 75 grams per day.

I weigh 68kg and weight train (lifting heavy weights) and aim for 100-120g per day.

If you work out 1-2 times a week then you are probably getting enough protein with just the balanced diet you are eating atm. The body can’t handle excess protein and will just turn it into fat. Eat more fibre instead.