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For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.
The Worst Sources of Protein (% Protein – % Fat)Hot dog 14-83, Bologna 15-81, Pork sausage 22-77, Bacon 21-78, Salami 23-75, Beef ribs 26-74, Pork ribs 27-73, Eggs 34-62, Chicken thing 36-63, Ham lunch meat 39-54, Pork Shoulder 45-55. [source: USDA sr18]
The Best Sources of Protein (% Protein – % Fat)Skinless turkey breast 94-5, Shrimp 90-10, Orange roughy 90-10, Pollock 90-10, Lobster 89-5, Red snapper 87-13, Dungeness crab 86-10, Buffalo 84-16, Venison 81-19, Halibut 80-20, Clams 73-12, Lean pork tenderloin 72-28, Veal 68-32, Chicken liver 65-32, Lean beef flank steak 62-38, Salmon 62-38. [source: USDA sr18]
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95.5 kg
Lost so far: 6.5 kg.
Still to go: 20.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 03 January 2011:
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963 kcal
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Fat: 9.05g | Prot: 35.84g | Carbs: 204.91g.
Breakfast: herbal tea. Lunch: salad, Cooked Spinach (from Frozen, Fat Not Added in Cooking), banana, cooked vegetable, herbal tea, roti. Dinner: banana, roti. more...
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3810 kcal
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Exercise:
Walking (slow) - 3/kph - 1 hour, Walking (moderate) - 5/kph - 1 hour, Cricket - 2 hours, Desk Work - 7 hours, Resting - 5 hours, Sleeping - 8 hours. more...
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Gaining 3.5 kg a Week
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