How To Calculate Your Protein Needs [Weight Loss vs. Fitness]

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How To Calculate Your Protein Needs [Weight Loss vs. Fitness]

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Күн бұрын

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How To Calculate Your Protein Needs [Weight Loss vs. Fitness]
How much protein do you really need to achieve a weight loss goal? And on the flip side, how much protein do you really need to achieve a fitness goal or if you’re an athlete? Today, I’m breaking down a simple calculation that you can use to help determine how much protein you really need to achieve your weight loss or fitness goals.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a nutritionist-client relationship between Autumn Bates and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis and recommendation. Always seek the advice of a physician, Nutritionist or other qualified health provider with any questions you may have regarding a medical condition. Autumn Elle Nutrition Inc. is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

Пікірлер: 254

@Ijjios 2 жыл бұрын

Thank you. I’m starting my journey into fitness and I appreciate the information.

@paddy3622 2 жыл бұрын

simply, one of the best channels about health

@manofbeard 3 жыл бұрын

Autumns channel is a pure goldmine of valuable information.

@AutumnBates 3 жыл бұрын

Why thank you 🤓❤️

@AmeeraG242 2 жыл бұрын

It REALLY IS! MY LIFE IS CHANGED!

@crystaldawson7855 3 жыл бұрын

Perfect! Thank you for the BMI note!

@Stringbean09 2 жыл бұрын

Easy to understand and STRAIGHT to the point! THANK YOU!

@ZdenkaDarula 6 ай бұрын

THANK YOU.... I am 47 and I have to change my whole strategy about maintaining weight... very different from when I was 20... this really helps

@jeneencottman6932 3 жыл бұрын

Thanks for this succinct video. I appreciate the BMI tip!

@nancybrady3033 3 жыл бұрын

Hi Autumn, stumbled upon your channel roughly 2 weeks ago. I can’t tell you how much improvement I’ve seen! I got your Nerdy cookbook, Purity coffee, bone broth and watch all the videos. You are very generous to put out so much info. I just love it😊. Intermittent fasting really puts food in its proper place. Now I want to try the wine you recommended:). Finally, someone with the credentials to back up the content. The food tastes great! This is awesome!

@jonkki 2 жыл бұрын

FINALLY I found the information that I needed. I suspected the 1.2 - 1.6g per kg couldn't possibly scale up to really obese people. I weigh 125kg so I'd need an absurd amount of protein with this math, but I can actually just use my goal weight (75-80kg) to sensify it. I'm 170cm to those wondering. Subbed.

@SchuyFit 3 жыл бұрын

Super simple, thanks for this!

@brendonchase9460 6 ай бұрын

I watched other explanations of different protein requirements and your diagram and the 3 options, I was able to understand. I've been on a 172g protein intake and it's to much for me to achieve on a daily basis, but with your calculations are more realistic and practical for my requirements. I don't train religiously but like to have an ideal number to target.Thank you so much

@dietitianrobert5460 Жыл бұрын

Great video Autumn! Straight to the point. Very helpful.

@AutumnBates Жыл бұрын

Thanks Robert!

@ervinsmoviecorner8748 3 жыл бұрын

Nice job, Autumn!

@wilma6235 2 жыл бұрын

Thank you so much for explaining this. You answer two questions I was doing incorrectly. Weight in kg and BMI over 30 use goal weight.

@NoFeArChiC2 2 жыл бұрын

I am curious to give this a try and see how it affects my hunger. In the back of my mind I have been concerned about overdoing the protein, but apparently I need to go all in, lol! I am active a lot too, and so I'm willing to bet pushing my protein numbers up according to this calculation will have a very positive effect on things. I'm excited. Thanks so much for this quick video chalk full of vital information, these video types are the best! :D

@rfrancoi 2 жыл бұрын

Awesome video. Thank you.

@hockkielim7585 2 жыл бұрын

thank you so much. Planning my weight lose journey

@chrissyt8111 2 жыл бұрын

I just want to say thanks for how straight forward and to the point your content is! It really makes everything so much simpler :) thank you.

@peggyconway2900 2 жыл бұрын

Thank you for breaking that down 😘

@pearl7070 2 ай бұрын

Thank you this was perfect.

@jamesstorey2967 2 жыл бұрын

this was really helpful. I even made a spreadsheet that will calculate your protein needed along with your BMI.

@luciusverusluciusverus3082 3 жыл бұрын

Great video, I've already shared it! Thanks, Autumn. PS. Love the links to more detailed videos - thank you for the good work you're doing :)

@AutumnBates 3 жыл бұрын

Thanks for spreading the word, John! I appreciate you!

@marybradley168 2 жыл бұрын

Hi Autumn! Really liking your content on your channel, very helpful. Thank you. New subscriber. Blessings from Canada, Mary.

@robertwilliam9558 3 жыл бұрын

Love these quick to the point videos. I was always told to take 1 gram for every pound of body weight. That is working out and cardio 5 days a week. Thanks for the advice.

@AutumnBates 3 жыл бұрын

happy to help, Robert!

@MacThreinfhir Ай бұрын

Short and to the point. 👍👍

@Mamadriggs 2 жыл бұрын

This was so helpful

@skillsmany2235 3 жыл бұрын

🌞 Thanks Autumn! ⚘ This adds up to a great way to divide and conquer daily protein needs. 😎 Cheers! ☕ 🕊

@AutumnBates 3 жыл бұрын

Cheers to that! Happy Thursday!

@gray5857 3 жыл бұрын

Great content! Very informative! Do you do personalized plans?

@kyro1451 2 жыл бұрын

Thank you so much!!

@joePARKS 5 ай бұрын

Thank you for this

@Mona_Lisa8181 9 ай бұрын

Thank you so much ❤

@kristinasal4016 3 жыл бұрын

This is so helpful! My result came out to 83, which I'm surprised because I've heard so many times before that a healthy adult female should only need, on average 45-50g protein.

@adddriiiisaaaa5840 2 жыл бұрын

Yes! Me too!!!

@ahmedhussuien 2 жыл бұрын

فقحتكم

@lovemylodge2621 Жыл бұрын

Correct 0.8-1.0g/kg for healthy maintenance.

@Rigbycat123 Жыл бұрын

My calculation came out to 105!! My question is ‘when do we recalculate?’ Every pound of Kilogram we lose? 🤷‍♀️

@ironpurush 3 ай бұрын

One thing she missed is, that one should be using lean body mass for protein calculation, and not the total body weight

@mckenzievanloh2660 10 ай бұрын

Thanks for doing literally the exact math I would have needed to do down to the number and situation 😅

@theresaarchibeque4971 2 жыл бұрын

Hello I am so glad to have come across your channel. I am in school right now for my associates in Nutrition. I lobe this channel souch. Thank you

@AutumnBates 2 жыл бұрын

oh fantastic! Good luck with your nutrition schooling! 🤓❤️

@27kjh Жыл бұрын

This was a perfect explanation on calculating protein requirements…no useless fluff and easy to understand. Thanks

@genaro5766 3 ай бұрын

Thank you .

@keshakellogg5995 2 жыл бұрын

This ended up being 40g less than I was aiming for when I was using the 1g/lb of ideal body weight guideline! That's a relief, because 140g in two meals a day has not been consistently achievable. 😅

@reverseflash6248 3 жыл бұрын

So simple!

@rhonajackson9138 3 жыл бұрын

As someone else has mentioned earlier, can you offer any calculations like this for optimum fat amounts too? Many thanks! 👍🏻🌞

@jeruschaslife 2 жыл бұрын

thanks so much

@gordyn5292 3 жыл бұрын

I calculate mine by how tasty it is! 😃I found when I started Keto and OMAD, I wasn’t eating quite enough protein despite keeping it around 25%. For exercise and stamina, I needed to up it to over 30% and the difference was incredible! You’re a star Autumn! ♥️

@AutumnBates 3 жыл бұрын

Yes, it sounds like your body may have needed a bit more protein! I'm glad you were able to find the level that makes your body feel great!

@gjermundification 3 жыл бұрын

How do you calculate your protein? I mean a piece of meat has about 18-19% proteins. A Grasshopper on the other hand has about 80% protein. I mean I'm 93Kg, I should probably be 85Kg, as I'm 178cm, however if I start working out my weight gains quite quickly, I would reach a match weight of 103-105Kg if I work out every day, at least that's what I ended up doing Trikke twice a day( 18Km each ride ) and pull ups( I increased gradually to just below 90 reps fingers towards me and 12 fingers away from me ) mainly.

@fmatax 11 ай бұрын

Excellent outro, with the next video in the corner, i just keep pressing them.

@M3GAN3116 2 жыл бұрын

Thanks 👍

@lynnwilliams5432 11 ай бұрын

Great job better than MD!

@johnstein230 8 ай бұрын

Such neat writing

@brittanyfehlings6838 Жыл бұрын

Thank you! I was discouraged, thinking how the heck am I going to eat THAT much protein, then you mentioned the BMI over 30.

@danib6541 Жыл бұрын

Thank you this is so helpful. Most of the calculators online say I need so much protein it’s crazy. It just didn’t make sense to me to go by my current weight. This make way more sense. Thanks so much!

@sadeoliviaa Жыл бұрын

interesting, im 246lbs which means my Bmi is over 30 so you said use your goal weight instead which i’m glad you use the 150 equation because that’s my goal weight and i only need to eat 95 grams of protein that is wayyyy more achievable than 100 and above everybody was telling me to do thank you so much ❤️

@merrygray2791 9 ай бұрын

POSTPARTUM + NURSING MAMAS we need to be taking our postpartum needs into account here! I chose to start with 1.4 but we can always adjust. Autumn, I don't know if you have kids, but if you have any insights on protein postpartum that would be great!

@artesyamoore 19 күн бұрын

This was sooooo helpful! Opposed to TDEE who told me I needed to eat 356g of protein based on my current weight 😂🤦🏾‍♀️

@lissafao6903 2 жыл бұрын

Thanks

@NeelamPuri 3 жыл бұрын

Thx much for such s short and precise info. Can u guide us in how much fat we need? Thx

@rhonajackson9138 3 жыл бұрын

This would be really helpful, thanks 👍🏻

@lifetothefull4861 3 ай бұрын

Thank yoU!

@Ami_Hime 2 жыл бұрын

Turns out I'm SEVERELY under my protein needs 🤦🏾‍♀️

@takethepowerback83 2 жыл бұрын

Wow I just realized I was eating only half of the daily protein I need. Thanks

@conorshaughnessy4912 3 жыл бұрын

Autumn, what is the risk of this amount of protein being used for gluconeogenesis? I try to stick to a keto/ADF routine, and I would love your thoughts on that risk. I would assume not much, as most of what I try to follow for an eating routine follows much of the same processes, etc. that you highlight, but just wanted to get clarification. Thank you for the awesome videos!

@dannywolfstrongman 3 ай бұрын

thanks ..

@325Naboo Жыл бұрын

Not sure if Autumn will see this but here is where I struggle. If you have a BMI of over 30 then use your goal weight. I am currently 250 lb, my goal weight is 160. With that being said, I am currently eating about 160 g of protein a day, personally I think it's so much food, however if I calculate based on my goal then I should be around 101g. That is big difference.

@JCcreates927 12 күн бұрын

I have heard that you should eat your goal weight in protien and match that amount with carbs + fat so my goal weight is 150 so 150 grams of protien and 150 grams of fat+carbs.

@terezasura3019 3 жыл бұрын

Hello thank you for this video. I just have a quetion about the calculating the protein intake. If i want to loose and I should use goal weight how to the calculate fats and carbs. Or should i count all the calories by my goal weight? Thank you for reply

@thematernalmethod 6 ай бұрын

Well this was just to simple and easy! Do you have recommendations for pregnant women? Would we use the athlete level of 1.6?

@gordond5034 2 жыл бұрын

Thanks for the video. I'm looking at roughly needing 120g of protein per day but do 16 hours fasting and only eating twice a day. Is 60g of protein per meal going to be efficiently absorbed or should I have another smaller meal in between (mid-afternoon) with say 30g of protein in it? Keeping the fasting pattern going after a couple of years whilst resistance training to build muscle three times a week has become a bit confusing in terms of what's best, drop the fasting and have smaller meals throughout the day or stick to two meals with the large protein hits.

@sushilover1980 2 ай бұрын

Love your videos! How do male/female needs factor into this formula? My husband and I weigh the same amount (145-150 lbs). He’s much more muscular than I am, but I’m working on losing body fat and gaining muscle. Do we have different protein needs?

@LBright4444 2 жыл бұрын

New subbie!! ❤️😀❤️

@dashofnutmegs939 3 жыл бұрын

I would love to know what your thoughts are on Keto meal replacement shakes. Just bought Walmart’s brand and didn’t know how good for me they are 🤔

@kbird1121 3 жыл бұрын

Hey Autumn, great video! I’ve been consuming way more protein than this calculates. Is there a down side to consuming more proteins if it’s within my calorie goals. Thanks!

@AutumnBates 3 жыл бұрын

There can be a downside to too much protein, especially if fat isn't consumed alongside it. Excess protein beyond our needs have the potential of being converted into glucose.

@kbird1121 3 жыл бұрын

@@AutumnBates thank you so much! Looks like it’s back to the drawing boards. Much appreciated, please keep up the amazing work.

@rostallahahas 3 жыл бұрын

Hey Autumn! Can you talk about one meal a day IF? Thank you so much for always sharing information 🤍

@sharonstrika364 7 ай бұрын

Hi,, I'm new to yr channel. I love it! I weight 220 and want to lose weight. According to your calculations, I should be eating 140gm of protein. Want can I eat if im vegetarian and still want to stay in a calorie deficit of 1650 - 1700cal per day?

@chelseacrosby1326 Жыл бұрын

Do you already have a video for carb intake? If not, can you make one?

@littlevoice_11 3 жыл бұрын

Also worth noting the context... if you are eating plant based you can afford to have more as it is less bioavailable, if you follow an OMAD plan then have more and if you have impaired digestion your likely absorption of the amnio acods will be less which means this will need to be factored in.

@cosmezaratustrito6303 2 жыл бұрын

Excellent! I've already shared your work to several friends and family members. Keep it up, it's great content. This was very relevant information explained didactically and skillfully. Hey, I have one question to you, since in another video of yours you explained that toxins usually accumulate into the fat from the animals we eat, so: Is it healthy to cook with a little bit of beef-fat or should I use pork-fat or lard instead? I really don't know if I'm doing it healthly from my own on this (since I've stopped cooking with "vegetable oils" like sunflower oil, etc, some time ago). So I'm uncertain when using fat instead (here it's called bovine or porcine serum). I hope you can clarify this concern of me, thanks already.

@AutumnBates 2 жыл бұрын

Hi! Yes, it's a good idea to opt for high quality sources of animal fat when cooking to minimize toxins and maximize nutritional value. For example, opting for grass-fed ghee or butter.

@cosmezaratustrito6303 2 жыл бұрын

@@AutumnBates Thanks a lot! 👍👍

@lanieslyter2078 Жыл бұрын

Thank you! How much to add if you're tall?

@catherines1385 Жыл бұрын

Just watched a couple of your videos and noticed that many people on the figuring your protein needs video asked you the same question that’s on my mind are we calculating correctly or is there another formula for those of us that are coming out to needing an enormous amount of protein or should we go ahead and try to get that much protein but haven’t seen you answer any of those comments/questions? I did the 1.4x(220➗2.2) which came out to 140gr of protein? I’m 67 with terrible back issues = little activity which means I’ve lost much of my muscle mass and very much want to get as much of it back as possible and would greatly appreciate your advice on this. Thank you

@rorykahneisenberg5299 2 жыл бұрын

Um, so I think I've been eating waaayyy too little protein, which probably explains alot!

@estherdelarosa9016 9 ай бұрын

Hi Autum, is there a formula for fat and fiber intake too? Thanks

@sarahshine3125 3 жыл бұрын

How do you calculate carbs and fat?

@kathrynleepalmer Жыл бұрын

Do you recommend a protein powder for a high school athlete to add to smoothies?

@Hannah-id9mi Ай бұрын

wow I've been eating way more protein than I needed...

@kellyeaster8648 Жыл бұрын

Wow! Great video. Unfortunately I’m not that great with math. So let’s say I am currently 6’7 and weigh about 420lbs with a BMI around 38. I would then have to put my goal weight which would the be 300lb divided by 2.2 which is about 136.36 kg. I then now would have to calculate 1.4 x 136.36 how much would that equal for my daily protein intake?…🤔

@nv165 3 жыл бұрын

For a recipe sharing video can you share a muffin/pancake recipe?

@SMR218 11 ай бұрын

Could too much protein be hard on the kidneys? I’d love to hear more about it. Thank you!

@deannaalee 4 ай бұрын

wow, according to this i need 66 g of protein a day (I'm 105 lb) myfitnesspal always said 150g and I was STRUGGLING to meet that haha thank you!

@phumezamatshaya133 2 жыл бұрын

Wooow, Autumn. I’m from South Africa follow ing your calculations is not that easy 🤦🏾‍♀️

@genavievefikes7815 3 жыл бұрын

My personal trainer has me consuming 45% of my macros in protein, 30-35% carbs and 20-25% fat to help build muscle, which is about 200g protein a day, more than double the 90g recommended here. I’m 5’6, 125lbs, ~18.5%BF female. It’s definitely a lot of protein...what macro percentages do you recommend instead if I’m looking to keep recomping? Thanks!

@violetwhiskers Ай бұрын

This is helpful, but curious why so many folks online talk about 130g of protein... it seems like they are multiplying by their weight in lbs rather than converting to kg first, as you explained. Are all these people just misinterpreting the formula?

@JimboJason 3 жыл бұрын

Damn, I needed a lot more protein in my diet than I thought. Thanks for the info.

@AutumnBates 3 жыл бұрын

Definitely a super common mistake I see - not having enough protein. Or rather, thinking that we're getting enough protein when in reality we aren't.

@JimboJason 3 жыл бұрын

@@AutumnBates Do you recommend protein powders for an easy way to add more protein in a persons diet?

@craigslitzer4857 3 жыл бұрын

@@JimboJason Obviously do your own research, but from what I've read, it depends on what your goals are. Protein powders are a quick & easy way to reach your needs, but they are likely to raise your insulin a considerable amount more than a more traditional protein source. If insulin isn't a concern for you, then I can't think of any harm in utilizing the powders.

@civilizeddiva 3 жыл бұрын

Initially, I was taking the data generated by this formula and looking up macros for protein sources. I recently learned that was incorrect. Instead, I should be looking just at *protein* grams versus total grams for chicken, salmon, eggs, etc.😅

@vickinius 3 жыл бұрын

How much protein should we eat in each meal? Is there a limit in order to avoid weight gain? For example could we eat half of the amount we need daily in just one meal?

@anatolia613 5 ай бұрын

What factor should i use while nursing?

@droidean Жыл бұрын

I did my calculation (295 pound currently), and wow... 188 grams of protien! I was eating a good amount, but not that much! I'm gonng to hit that number one day and see how I feel during my next fast.

@droidean Жыл бұрын

My goal weight calculation would be more like 136 grams.. maybe i'll try that first haha ;)

@Williamthefourth 6 ай бұрын

autumn. good luck helping me on this one!!! I am 6'4 and weight 290. I lost 50 pounds thus far. I take wegovy, but have plateaued. I have a TON of viseral fat under my abdominal wall. I know this because I went to the plastic surgeon yesterday for a consultation for a tummy tuck. I do have a good amount of hanging skin already, but its still mostly the viseral fat that they cant remove. I figure I wanna get down to around 250 lbs. So I took your 250 goal and divided by the 2.2 and multiplied by 1.4. I got to 159.096 grams of protein per day. There is zero chance I can eat that much while on wegovy. When I eat too much, i feel gross. But what can I eat to get me near that number? I am also on TRT and i lift 5x a week.

@treefrog1018 2 жыл бұрын

Question: If I ate way, way over my protein needs multiple days, can I stand to eat under my protein for multiple days? Does protein rollover?

@realaussiemale567 3 жыл бұрын

Is there a formula how much good fats I need, similar to this one for protein?

@believeinjesus8300 Жыл бұрын

Are the 1.2 -1.8 numbers representing grams of protein? I want to loose weight, I work out and my number was 136 grams. Going to have to figure out how to get that much protein.

@kiranm6749 2 жыл бұрын

She got my body weight on this video 😁

@beoverwait 3 жыл бұрын

How do you get enough calories if you're too full from eating protein and just the effects of IF? I find it EXTREMELY difficult to eat anymore after I've had my first meal of the day. So I know I'm not getting enough calories or protein and therefore I'm actually gaining weight back that I lost.

@DopeMazz 3 жыл бұрын

Now you should tell us the fastest way to find out cutting calories for fat loss

@littlevoice_11 3 жыл бұрын

But what if you are underweight? Would it be your kg of your healthy weight or your current? (Non-athlete/light activity)

@JenniferVanMatreMissouriUSA 2 жыл бұрын

I’m 54 and not very active and looking for a weight loss goal of 10-20 lbs, my BMI is 26.5 should I use 1.2 calculation or do I need more protein?

@lauras4472 Жыл бұрын

If i do OMAD, how would I get my 75g of protein in?

@time2heal Жыл бұрын

I'm 60 5"3 127lbs I'm eating approx 100 grams a day. (Eggs, chicken, raw milk and cheese, beef, seafood) Trying to get my protein from whole foods as opposed to protein drinks.