For a 48-year-old woman weighing 190 lbs who is trying to lose weight, a higher protein intake than the minimum recommended amount is generally beneficial. Protein helps promote satiety, maintain lean body mass, and can slightly increase the thermic effect of food, all of which are advantageous for weight loss.
Here's how to estimate her protein needs:
General Guideline for Weight Loss: Aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (0.73 and 1 gram per pound).
Another common recommendation for weight loss is to consume 25% to 30% of total daily calories from protein. To use this method, you would first need to estimate her daily calorie needs.
If she is highly active or an athlete, she might even consider 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) for weight loss.
Therefore, a good starting point for a 48-year-old woman weighing 190 lbs trying to lose weight would be to aim for approximately 138 to 190 grams of protein per day.
It's important to note:
* Protein needs can vary based on activity level, overall health, and individual goals.
* Some sources suggest that for individuals with a higher BMI, it might be more beneficial to base protein recommendations on their goal weight.
* Consuming protein around 1.2 to 1.5 grams per kilogram (0.5-0.7 grams per pound) is also suggested for overweight or obese individuals aiming for weight loss to maximize fat loss and muscle retention.
* It's generally recommended to distribute protein intake throughout the day, as only 25 to 35 grams can be absorbed and utilized at once.
* Consulting a healthcare provider or a registered dietitian can provide personalized recommendations based on her specific health, activity level, and goals.