My Protein Goal Charts

The following charts have been developed for your ease in choosing a daily protein intake that is most appropriate. They are based on the latest protein research including The International Society of Sports Nutrition’s Position Stand on Protein and Exercise. The charts are divided into age ranges, resistance training activity level, and weight.  The recommendations in these charts lean on the higher end of the protein intake research recommendations, not on the lower end. 

These recommendations are not medical advice and are not intended to be an ‘end-all-be-all’ protein goal but, instead, they are meant to help you in identifying a range that might work best for you, given these specific parameters.  It should be noted that there is not a column in these charts for the sedentary individual as that is not a level of activity that I am willing to recommend as it is counterproductive to  a healthy lifestyle.  These recommendations were developed for people who are happy with their current weight and are not intended for those seeking weight loss support.  Lastly, for people experiencing either acute or chronic illness/disease or for pregnant individuals the recommendations will shift and these charts are not appropriate. 

If you would like a fully tailored macronutrient plan for fitness, weight loss, or general health please reach out below!