Calculating Your Daily Protein Requirements

If You Don’t Work Out

If you’re a sedentary adult—that is, you don’t exercise or get much activity — the recommended dietary allowance (RDA) for protein is 0.36 g per pound of body weight per day.

To calculate your protein requirement, multiply your weight in pounds by 0.36 g.

Here’s how to figure that requirement if you weigh 150 lb:

0.36 g of protein per pound of body weight x 150 lb = 54 g of protein a day.

If You Strength-Train

You do need extra protein when you’re working out, and the requirements differ slightly, depending on how you exercise.

If you strength-train regularly (any I hope you do), you need 0.7 g of protein per pound of body weight a day.

Using the preceding example again:

0.7 g of protein per pound of body weight x 150 lb = 105 g of protein a day.

If You Do Aerobics

If you do aerobics only, your requirement is lower — 0.5 g of protein per pound of body weight:

0.5 g of protein per pound of body weight x 150 lb. = 75 g of protein a day.

If You’re an Endurance Athlete or a Cross Trainer

Those of you who perform hard endurance exercise and cross-train with intense strength training may need as much as 0.9 g of protein per pound of body weight.

Here’s the math:

0.9 g of protein per pound of body weight x 150 lb = 135 g of protein a day.

Excess Amount of Protein

This brings up another key point about protein: An excess in the system can be bad news.

When protein molecules are disassembled during metabolism, the nitrogen portion is snipped off. Extra nitrogen floating around in the body is a poison that has to be detoxified.

In the process, an intermediary toxin is created — ammonia. Eventually ammonia is turned into harmless urea and excreted. A system overloaded in this manner can endanger the kidneys in people susceptible to kidney problems.

Also, a diet too high in protein may cause kidney cancer, according to research from the National Cancer Institute. Scientists there analyzed the diets of 690 kidney cancer patients and found that people whose diets included large amounts of meat, eggs, milk, cheese, and cereals were 90 percent more likely to get kidney tumors than those who ate modest amounts of protein.

Source: High Performance Nutrition

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Tuna Salad in Baked Bean Cups


2 (6 oz) cans water-packed albacore tuna, drained
1/2 cup plain Greek yogurt
1 celery stalk, chopped
1 apple, finely chopped
2 green onions, thinly sliced
1 tsp mild curry powder
juice of 1/2 lemon

Bean Cups

2 cups cooked or canned (drained and rinsed) white navy beans
1/2 cup whole grain or gluten-free flour
1/2 cup chopped parsley
2 garlic cloves, minced
1 tsp ground cumin
1/2 tsp salt
1/4 tsp ground black pepper
2 Tbsp extra-virgin olive oi


  1. Preheat oven to 350ºF (180ºC).
  2. Place bean cups ingredients in food processor container and blend until a paste forms. Divide mixture among 12 standard-sized greased muffin cups. Using fingers, form each into a cup shape so that bean paste rises up the sides. Bake for 20 minutes, or until cups have set but are still slightly moist. Let cool for several minutes before unmoulding.
  3. Place tuna in large bowl or container and flake with fork. Stir in yogurt, celery, apple, green onion, curry powder and lemon juice.
  4. Spoon tuna salad into bean cups and serve.

Makes 6 servings.

Source: Sage magazine

Did You Know Biting Your Nails Can Make You Sick?

Nail biting can leave you with more than just unsightly fingernails — it can have long-term consequences on your health, scientists say.

Researchers at the Texas A&M University Health Science Center offer five reasons why you should try to kick the habit.

  • Fingernails have lots of dirt and germs. Chewing your fingernails means those germs get into your mouth and body, where they significantly raise your risk of illness.
  • Painful nail infections. The symptoms of an infection called paronychia include a red, swollen area around the nail. If the infection is bacterial, you may develop pus-filled blisters.
  • Nail biting is bad for your smile. The habit can cause your teeth to shift out of place or cause them to chip or break. Moreover, germs on your fingers could infect or irritate your gums, and cause bad breath.
  • Biting your nails boosts the risk of hangnails or ingrown nails. Hangnails are open sores that can easily become infected. An ingrown nail occurs when a nail grows under your skin.
  • Toxins are present in nail polish or gel polish. If you paint your nails, you also put yourself at risk of poisoning from the chemicals in the polish if you chew your nails.

Pay extra attention to your nails when you wash your hands, the researchers suggested in a university news release. And remember, “if you constantly bite at your nails, chances are you’ll bite off a bit more than you expected,” the researchers said.

Source: U.S. Department of Health and Human Services

In Pictures: Home-cooked Western Breakfasts

Today’s Comic