‘Throughout the day there is a continual process of protein turnover, with proteins being broken down and formed at the same time. The largest reservoir of protein is found in the muscles, but there is a limited capacity to store new proteins. Therefore, protein intake in excess of requirements is either broken down to provide energy or stored as fat or carbohydrate.’

So what the heck does that mean? It means if you don’t get enough protein you will be cranky, and if you eat too much protein you’ll get fat. So how much protein should you eat? 

This all depends on your body, what your body composition is now, and what your goal is. This all depends on your exercises that you are pairing with your diet. 

For example, if you go online and google ‘how many grams of protein should I eat?’ there are PLENTY of ghetto websites that are garbage and only ask for your height and weight. Why wouldn’t this be accurate across the board if it’s asking us specifically for height and weight? 

Because those two measurements don’t tell the protein calculator how muscular the person is, how much they are working out, or what their fitness goals are. Here’s a perfect example. Below is a picture of some random female off of google that popped up when I typed in ‘5′4 138 lb female’.


I didn’t type that number in the top corner, she did. However, below is a current picture of me, at 5′4 and 138 lbs.


Now, would it make sense for us to be on the same diet? No. Can we have the same goals? Absolutely. 

Protein is needed for growth and repair of tissues. During digestion, proteins are broken down into smaller units called amino acids. Amino acids are commonly described as the building blocks of protein. 

A good calculator that I have used is found on here:

There are more, some ask for you to measure your waist, thighs, etc. to get a good read on your BMI or Body Mass Index which is just a fancy way of saying ‘how much of you is fat, water, or muscle?’ 

I would highly recommend you get a measuring tape for your body and start recording once a week your weight and body measurements. Don’t be discouraged when you see little to no progress at first. It takes time, and consistency. You have to want to change more than you want to remain the same. Also water weight can really throw off the number on the scale. There is no magic number, just look in the mirror and appreciate what God has given you and see what you like and where you’d like to improve. Scales are stupid and should be treated as such. The other day I got on the scale and the next morning I had dropped four pounds all because of water. Everyone who is fit and healthy at one point was a very confused beginner googling ‘how do I trick myself into drinking more water’ because nobody likes drinking water all day. We will talk more about proper hydration another time, until then: You can do it, just take it one day at a time.

Marianne Sheehan