I have seen that formula before and tried to apply it. However, at my weight, that gives me about 17% protein for the day. That means either my carbs or my fat will be higher than what I want (using the 1.2 multiplier). I have seen that regular exercisers can go up to multiplying their weight in kg by 1.8, which would put me at about 28% protein, but I don't really feel comfortable being at the very high or very low end of anything .
"If you drop an egg, you don't say, 'Oh, shoot' and drop the other 11, do you?"
-Source unknown, but obviously brilliant
Reached goal 4/16/2010...but kind of afraid to look these days
For an active person (working out 3-5 days a week) I have found that the best way to determine my protein intake is simply eating 1 gram of protein per lb of lean body mass.
That means you take your body-fat percentage * your weight to determine your lean body mass. I have been on a cut since about November, and doing this has allowed me to drop fat while maintaining muscle tone.
It is an easy rule of thumb that I have seen recommended on a number of body building and weight loss threads.
You should be trying to get your protein from as many natural sources as possible, and should also be eating COMPLETE protein with each meal (lean meats(chicken, tuna etc), eggs and dairy) incomplete proteins are things like beans and legumes. I have a protein shake after my workout, but only one a day because liquids don't increase your metabolism (thermic effect) like wholefoods do.
This is what I read anyway and it's working. I aim for about 55/30/15
no problem...just make sure that in trying to get that amount of protein in you are still staying within your daily calorie limits...that will be what pushes you towards weight loss. The protein will just insure that your muscles don't get used as energy as you are losing weight.