Easy and common ways to (relatively accurately) estimate protein intake

easy and common ways to (relatively accurately) estimate protein intake⭕️

There are multiple ways to calculate protein requirements, and intakes will generally will vary depending on many factors including the individual’s type of training and sport performed and his/her specific goal. ⁣

Keep in mind that these are just models and ranges, and shouldn’t be taken as rules.
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1) 1g/lb of bw: this methos has always worked wonderfully for most people. And it still does. It’s very versatile and applicable in most cases. The only issue with this “rule”, is that when we have to work with higher body fat percentages it’s not going to be as accurate as we’d like, therefore, I think a good rule if thumb is to use it as a method if you’re around 18-20%ish body fat and below. ⁣
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2) Another cool method (first heard from @helms3dmj) is to use height in cm and convert that in grams of proteins. While it can be off for some extreme caregories (like short, huge/muscular dudes for example) it’s still a great way to automatically put yourself in the “right range” of protein, and can work fine for most people. ⁣
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3) The most accurate way is going to be by calculating it off of your Lean Body Mass (LBM), and therefore subtracting your fat mass in kg from your total body weight. This method works best when dieting, in order to maintain LBM while in a calorie deficit. ⁣
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Current evidence based recommendations suggest to keep your P intake at around 2.5-3.1g x kg of LBM, scaling upwards as we get leaner.⁣⁣⁣⁣⁣