Energy and Protein Requirements
Energy
The calculator provided will tell you your daily energy requirements in kcal based on your level of activity.
Sedentary = Little to no exercise. Desk job.
Light activity = Exercise 1-3 days a week.
Moderate activity = Exercise 3-5 days a week.
Very active = Exercise 6-7 days a week.
(Uses Mifflin-St.Jeor equation for women)
Protein
The tables below will allow you to work out how much protein in grams 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.
