80/20 Nutrition Planner


Protein Requirement

Protein is important for growth, development of strong muscles and tissues, repair of muscle damage, transport of oxygen around the body (haemoglobin and myoglobin), for reactions in the body (hormones and enzymes), and for the immune system.

Table 1: Estimated Protein Requirements

Population Protein Requirement (g/kg/day)
Sedentary males and females 0.80-1.0
Recreational endurance athletes* 0.80-1.0
Moderate-intensity endurance athletes** 1.2
Elite endurance athletes 1.6
Power sports, e.g. Football 1.4-1.7
Resistance athletes (in early training) 1.5-1.7
Resistance athletes (in steady state) 1.0-1.2

 

*Exercising approximately 4-5 times per week for 30 minutes **Exercising approximately 4-5 times per week for 45-60 minutes

Your Protein Requirement
Body weight: ___kg
Body weight (kg) x ___g/kg - ___g/kg = ___g to ___g of protein per day

The following is a table of common foods and how much protein in average servings sizes.

Table: Common dietary sources of protein

Food Typical serve Protein content (g)
Meat/Poultry/Seafood
Beef/lamb/pork - lean 100g cooked 31
Large steaks 180g cooked 56
Ham/salami/corned beef 1 slice (30g) 7
Sausage 1 (90g) cooked 13
Chicken/ turkey - lean 100g cooked 28
Large Chicken breast 192g cooked 54
Seafood, flesh 100g cooked 23
Dairy Products
Milk- Trim 1 cup (260ml) 8.5
Whole milk powder 1 Tbsp (8g) 2
Cheese (hard) 20g slice 5
Cheese, cottage 20g (tablespoon) 3
Yoghurt, flavoured 150g pottle 7
Ice-cream 1 scoop (50g) 2
Cereals and Cereal products
Rice 1 cup cooked 5
Pasta 1 cup cooked 7.5
Bread 1 slice (30g) 3
Bagels 1 bagel (74g) 6
Breakfast cereal 1 cup (30-45g) 3-5
Tinned Rice 1 Cup (250g) 8
Eggs 1 cooked 7
Tofu 100g cooked 8.5
Baked beans 1 cup cooked (220g) 10
Nuts 50g 10
Pumpkin seeds 1 Tablespoon (15g) 5
Peanut butter 20g (1 Tbsp) 6
Protein Drinks Per 25g serve 20
Plain chocolate 50g bar 4.2
Snickers Bar 60g bar 6
Cookie Time biscuit 1 large biscuit (92g) 7
Biscuit 1 biscuit (12g) 1
Protein drinks 1 serve 20-25