Energy and Protein Requirements
Energy
This calculator will tell you your total daily energy expenditure. Click here.
Under activity level please add the relevant number:
Sedentary (Little to no exercise. Desk job) = 1.2
Light activity (Exercise 1-3 days a week) = 1.375
Moderate activity (Exercise 3-5 days a week) = 1.55
Active (Exercise 6-7 days a week) = 1.725
Very active (Very hard exercise/physical job) = 1.9
Please note this is a guide, there will always be individual variation.
(Uses Mifflin-St.Jeor equation for women)
Protein
The tables below are a guide to how much protein to eat each day.
It’s recommended that post-menopausal women eat 1-1.2 g/kg/day or 1.2-1.6 g/kg/day if they are trying to build muscle. The benefits level off after 1.6.
The calculation is slightly different for someone with a body mass index over 30 and is based on height and a correction factor so please make sure you use the correct table.
