How to calculate how much protein you need


South Africans eat up to 81 grams of protein a day while Americans and the British eat over 100 grams a day.  While according to the U.S. Centre for Disease Control and Prevention the recommended daily average for protein is between 46 and 56 grams.  But how much do you really need?

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Determine your protein number; Mildly Active = 0.8, Regularly Active = 1.5, Heavily Active = 1.8
3. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 140lb female who is mildly active:
140 lbs/2.2 = 63kg
63kg x 0.5 = 51 gm protein/day

American Heart Association. “High-Protein Diets“. Accessed: Sept 22, 2009.
Centre for Disease Control and Prevention. “Protein“.  Accessed: Aug 20, 2013. “Calculating Your Protein Need“. Accessed: Aug 20, 2013.


Top 10 vegetarian sources of protein

Are you wondering how to get enough protein as a vegetarian or vegan? Or are you looking for plant-based sources of protein? The team at Fry’s have put together this list of the top 10 vegan sources of protein.

Top Ten Vegetarian Sources of Protein

Source Protein/100g
1 Pumpkin Seeds 30g
2 Lentils 26g
3 Peanut Butter 24g
4 Almonds 21g
5 Fry’s Chunky Strips 19.9g
6 Tempeh 19g
7 Sesame Seeds 18g
8 Cashews 18g
9 Soybeans 17g
10 Fry’s Traditional Burger 15.8g

Proteins are the building blocks for life. When consumed they are broken down in the body into amino acids which promote cell growth and repair. You don’t have to eat meat and dairy to get what you need for your dietary intake. So the next time you are asked “But where do you get your protein from?” you will have all the answers!