Focussing on protein is a good rule of thumb when you are considering improving your overall health. It’s a great way to help guide your overall health in everything that you do. If you start with protein, you’ll be more cognizant about the amount of calories and fiber you consume as well.
If you are overweight, you might be surprised to learn that focussing on protein can actually help you lose weight, and there are many studies that prove this, as well as the fact that the recommended daily allowance (RDA) is actually quite low.
How Do You Know If You Are Overweight?
There are many signs that you might possibly be overweight. Just to name a few:
- Chronic Fatigue
- Sleep Apnea or Snoring
- Waist Measurement
- Constant Heartburn
The Optimal Protein Intake
The normal multiplier is around .54 grams per lb or about.(1.2 grams per kg). This can get many people to 100 grams of protein or more per day. As mentioned earlier, the current RDA is considered to be quite low by most health professionals today. The RDA number in lbs is .36 grams per pound – a number to prevent malnutrition, as opposed to optimal health. For this reason, most modern protein calculators have started recommending higher amounts, which is backed by modern research.
But different rules may apply to someone that is morbidly obese.
For example, someone that is 6ft 1in tall that weighs 300 lbs or more, is considered by most BMI calculations as approaching morbidly obese. At this point, there are definitely other considerations to take into account aside from the optimal amount of protein.
If you are slightly overweight and (by BMI) standards on the lower side of being obese then this number can actually change. For another example a person with a BMI of 30 is considered overweight and even slightly obese. In this case the normal optimal protein intake could apply and even help you lose weight (Some studies have shown that this is actually a healthy BMI range for senior citizens).
Consider Your Goal Weight
The Wellness Way Protein Calculator uses goal weight as the baseline factor for determining the optimal protein intake.. If you are overweight, you can utilize the calculator to get an optimal protein intake for this lower weight. This would be similar to reducing your multipliers.
The calculator also takes into effect activity level and fitness goals. Your optimal protein intake can vary widely depending on whether depending on the types of exercise you do; there is a big difference between strength training with weights and trying to gain muscle, or simply trying to tone up and focusing on cardio.
It’s also important to take into account what you do when you’re not working out. Are you mostly sedentary throughout the day? Choosing these options can get you to where you need to optimize your current protein intake requirements.
But different rules may apply to someone that is morbidly obese.
For example, someone that is 6ft 1in tall that weighs 300 lbs or more, is considered by most BMI calculations as approaching morbidly obese. At this point, there are definitely other considerations to take into account aside from the optimal amount of protein.
If you are slightly overweight and (by BMI) standards on the lower side of being obese then this number can actually change. For another example a person with a BMI of 30 is considered overweight and even slightly obese. In this case the normal optimal protein intake could apply and even help you lose weight (Some studies have shown that this is actually a healthy BMI range for senior citizens).
