Posted by: Maryo | 2007/04/11

How much protein do I need?

Hi there? I have recently started doin kickboxing an hour every day. My teachers gave me a diet to follow but it llooks like there is way too much protein. I am 22, weigh 67 and am 166cm tall. Is there a way to calculate this? I just want to lose fat and tone down, not build muscle. Anxiously awaiting your reply, thanks in advance!

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Our expert says:
Expert ImageSports Nutrition

Hi Maryo

The RDA for protein is 0.8g per kilogram of body weight, but the recommendation is to take between 1,4 – 2g of protein per kilogram of muscle tissue per day. Thus if you do not subtract your fat mass from your body mass you will need max 134g protein per day – to give you an indication 25g protein = about any of the following: 100g chicken breast, half a tin of tuna, 200g fat free cottage cheese and 6-7 egg whites (one yolk only).

You are welcome to the advice! Good luck with the training and enjoy!


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