Background:

My nephrologist has recommended that I see a dietician because I am spilling protein 300 mg (0.3 grams) of protein a day in my urine. And I also have hypertension, heart disease and diabetes. I feel my dietary options are limited. Is there a way to estimate how many grams of protein I need to eat every day before the dietician optimizes my nutritional plan?

My ideal weight is 165 pounds, but I currently weigh 210 pounds. I am trying to watch my calories. My body mass index (BMI) is 31.9. I am 5 feet, 8 inches tall.

Please answer the following quiz questions:

How much protein per kilogram (also, protein per pound) does an adult usually require per day (based on ideal weight)?

0.8 grams of protein per kilogram of lean body weight per day for adults

0.36 grams of protein per pound of lean body weight per day for adults

So a person with an “ideal body weight” of 165 pounds (or 75 kilograms) should strive to consume around 60 grams of protein per day.

Please note: the specific needs of each individual may vary. The amount of protein a person requires also depends on protein loss and metabolism. The above calculation is just an estimate. It should help bridge the gap until you can further consult with your provider or dietitian for individualized guidance.

How do I calculate my ideal weight to get an estimate of how much protein to consume? Is there an easier approach?

The NIH has a BMI calculator that you can use to calculate your current body mass index (BMI). You can also use it to calculate your “ideal” BMI, which we are going to say is 25. Just plug in the numbers for your use case.

So, for our example, the patient wants to estimate how much protein to consume daily using ideal body weight. We will assume ideal body weight is a BMI of 25, and we can add protein lost in the urine easily:

Height: 5 feet, 8 inches. Weight: 165 pounds. This computes to a BMI of 25.1

0.36 (we are using the pounds formula to calculate) multiplied by 165 pounds is 59.4 grams of protein estimated per day.

The patient spills 0.3 grams or 300 mg of protein in the urine per day. That is a loss which needs to be replenished. So we need to add that to the calculation above (59.4 plus 0.3 equals 59.7 grams).

So the patient will need approximately 60 grams of protein daily to cover the protein requirement.

Is there an easier approach to calculate how much daily protein I need? Yes! Most adults need around 60-80 grams of protein a day as a rough estimate. A high protein shake, such as Fairlife 42 grams, plus some extra added protein in other foods (see Table below) consumed throughout the day, should enable you to reach your target goal.

Discussion: Calculating and recording your protein consumption throughout the day and every day:

Data collection:

The two most common ways we have seen people succeed are a manual recording of protein intake and digital recording. Manual recording entails writing the protein content in either a food diary or in a spreadsheet, inputting the protein amounts of the foods consumed, and then calculating the daily totals. Use food labels or nutrition databases to estimate protein content. For example, the Nutrition Facts label on the Fairlife bottle reveals the product has 42 grams of protein, as shown below:

Fairline has 42 grams of protein. Our patients only needs 18 more grams to achieve goal. — Fairlife has 42 grams of protein per shake. For our example above, that’s 42/60 or 70% of the daily requirement. The patient only needs 18 more grams of protein for the day.

Also, you can use the following searchable table to help you choose high-protein foods to help achieve your target protein goals. Data for meats, poultry, fish, soy, vegetable protein, nuts, milk and dairy, grains, fruit, and protein drinks are included. Additional notes are provided:

The content of protein in food can vary depending on the product. Please read the label as discussed above.

A quick way to estimate the amount of protein in beef, pork, chicken, or fish is to perform the following exercise: a portion of beef, pork, chicken or fish the size of one third of a deck of cards equals one ounce of meat or 7 grams of protein. A whole deck of cards equals a portion size of approximately 3 ounces of food and provides around 21 grams of protein.

Deck of cards to approximate protein amount — Use the deck of cards example to help determine how much protein is in a particular amount of food.

Finally, there are digital tools to track daily protein intake. We prefer Lose It! But your ultimate choice is based on preference. Here is a list of options to consider:

The key to successfully achieving your daily protein target consistently is to know the higher protein foods out there and then consume them without all the above consuming you. Use the above methods to get there.