Think Thin Thursday ~ I Can't Get BMI or Protein Out of My Head

Real Estate Agent with Florida Supreme Realty SL514814

There is so much misleading information available about nutrition, diet, weight loss, muscle gain, fat loss you name it its truly a World of confusion. I keep looking at our national averages of weight gain over the past few generations and it's not looking good. What's worse is that we also have an epidemic of people who are killing themselves by trying to be too thin also. 

Our bodies will continue to adapt to whatever fuel we put into it essentially until it doesn't have the means to survive. It's simple really, carbohydrates give us the energy to move around and function from a physical perspective. Proteins are like the maintenance staff that shows up after 5:00 and takes care of everything that we messed up or broke that day to prepare us for the next. Fat likes to hang around and can be like our personal bouncer or security personnel that keeps things under control or can jump into action when carbs and protien need some assistance. We don't need a whole team for that just enough to keep us out of harms way.

Attempts were made to find an easy to understand formula to calculate the exact amounts and type of calories needed to cover any body types we wish to tackle. A few different scenarios were mentioned in the very first sentence I wrote. The Keyword here was EASY and while the solution I have today is just that, it's not a perfect formula to cover all of those bases, therefore the search will continue. I am not looking for a good diet or a healthy diet. I am seeking PERFECT NUTRITION tailored specifically to your current Body Mass and level of Fitness. I know it can be done but it won't be today,

I will leave you today with a very good and simple generic guideline to use which can assist everyone who wishes to build a better body. Ultimately I begin with protein intake because if you're deficient there everything else will suffer and make your progress that much more difficult.

Is There a Maximum Amount of Protein?

Maximums are not included in the chart because the recommended maximums are usually calculated by the percentage of calories consumed with the upper limit being 35%. This would be about 170 grams for a person taking in 2000 calories per day if they are not losing weight (people on weight loss diets should not go by percentage). In truth, people rarely have to worry about this maximum as it has been noted repeatedly that people will naturally stop before this point. The body just does not "want" very high levels of protein in the diet, and people start feeling sick (or at least sick of protein) before they consume too much.


If you weigh yourself in kilograms scroll down to the second chart.

Weight in lbs.   
Minimum Protein  
Athletes Minimum
100 37 grams 74 grams
110 40 grams 80 grams
120 44 grams 88 grams
130 47 grams 94 grams
140 51 grams 102 grams
150 55 grams 110 grams
160 58 grams 116 grams
170 62 grams 124 grams
180 65 grams 130 grams
190 69 grams 138 grams
200 72 grams 144 grams
210 76 grams 152 grams
220 80 grams 160 grams
230 84 grams 168 grams
240 87 grams 174 grams
250 91 grams 182 grams
260 95 grams 190 grams
270 98 grams 196 grams
280 102 grams 204 grams
290 105 grams 210 grams
300 109 grams 218 grams
Weight in kg.   
Minimum Protein  
Athletes Minimum
50 40 grams 80 grams
60 48 grams 96 grams
70 56 grams 112 grams
80 64 grams 128 grams
90 72 grams 144 grams
100 80 grams 160 grams
110 88 grams 176 grams
120 96 grams 192 grams
130 104 grams 208 grams
140 112 grams 224 grams
Charts provided by 


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Comments (10)

Ron and Alexandra Seigel
Napa Consultants - Carpinteria, CA
Luxury Real Estate Branding, Marketing & Strategy


There was a study years ago done at Stanford with the swim team.  Instead of high carbs, they opted for high protein and low carbs.  They found that they recovered better and had faster swim time.  When we ski, our lunch is always protein.  We stay away from the carbs, and we can get back to skiing better without the carbs.  No sleepy feelig to overcome.  A

Mar 28, 2019 12:06 PM
Kevin J. May

Stanford has always been a powerhouse in the pool. It's best to err on the side of more than less where protein is concerned Alexandra. You get it!

Mar 28, 2019 12:26 PM
Michael Jacobs
Pasadena, CA
Los Angeles Pasadena 818.516.4393

Hi Kevin -- I like the comparison you use of proteins as the maintenance staff that comes in and cleans up the mess that is made(more or less).  

Mar 28, 2019 01:02 PM
Kevin J. May

Protein generally is at its best while we sleep and left to its duties.

Mar 28, 2019 02:08 PM
Hannah Williams
HomeStarr Realty - Philadelphia, PA
Expertise NE Philadelphia & Bucks 215-820-3376

Kevin J. May  great video just gave up added sugars -cake candy cookies, etc- not carbs but do watch them  

Mar 28, 2019 03:07 PM
Kevin J. May

It has ben easier to combat sugar cravings from this vantage point. We're about 30 miles from the sprawling sugar cane fields that dsirupt most of South Florida's rivers and aquaculture. Gov. DeSantis has been wielding a heavy hand that should bring the change we need. As you decrease your sugary foods you'll soon find how much is added as your sensitivity to it grows. The Philadelphia Story will soon have your chapter added Hannah.

Mar 28, 2019 06:18 PM
Kathy Streib
Room Service Home Staging - Delray Beach, FL
Home Stager - Palm Beach County,FL -561-914-6224

Hi Kevin- I have found that I do better with lower carbs. I'm going back to my one "cheat" meal a week. I'm better if I don't feel like I'm depriving myself of what I want. And what I learned was that as long as I know I can have it, I don't crave it as much. 

Mar 28, 2019 05:51 PM
Kevin J. May

The more restrictive I become with my diet the better I feel also. Not sure if it's being found in the willpower or the less food I consume. I've got the power in any case!

Mar 28, 2019 06:23 PM
Candice A. Donofrio
Next Wave RE Investments LLC Bullhead City AZ Commercial RE Broker - Fort Mohave, AZ
928-201-4BHC (4242) call/text

I have about 8 oz of protein daily which from the chart looks to be about right for me. I get most of my carbs from a small amount of fruit and a lot of veggies-- no simple sugars and no processed at all. I hope at some point you'll talk about food allergies and vitamin deficiencies and dealing with those before you get on a lifestyle program.

Mar 28, 2019 07:11 PM
Candice A. Donofrio
I'm 5-8 and weigh 140 LOL
8 oz protein is 56 grams.
Did I do that wrong?
Mar 29, 2019 09:59 AM
Kevin J. May

Candice, I sure would have never guessed you weighed that much. How many grams are you putting into those ounces?

Mar 29, 2019 09:54 AM
Kevin J. May

Using 28 grams = an ounce I calculated you weighed in at about 312 pounds. It's possible although your profile pic tells me otherwise. At 56 grams I see a healthy 152lbs.

Mar 31, 2019 03:50 PM
Kathy Streib
Room Service Home Staging - Delray Beach, FL
Home Stager - Palm Beach County,FL -561-914-6224


                                         Thank you, Kevin. 

Mar 30, 2019 06:27 PM
Kevin J. May

Thank you Kathy! I can only hope that everyone here sees the light about PROTEIN. Now back to Real Estate.

Mar 31, 2019 02:27 AM
Barbara Todaro
RE/MAX Executive Realty - Retired - Franklin, MA
Previously Affiliated with The Todaro Team

Good morning, Kevin J. May everything in moderation.... I'm focused more on protein but not excessively.... very low carbs and fat....  plenty of water with the high protein....

Mar 31, 2019 05:31 AM
Kevin J. May

When I sort it all out I believe you'll revamp your thinking about carbs Barbara.

Mar 31, 2019 03:36 PM
Roy Kelley
Realty Group Referrals - Gaithersburg, MD

Good Sunday morning, Kevin. Have a great day and an outstanding week.

I just had a muffin that would not qualify for your diet.

Mar 31, 2019 05:35 AM
Kevin J. May

Roy,  adjustmens can be accommodated for such things.

Mar 31, 2019 03:38 PM
Endre Barath, Jr.
Berkshire Hathaway HomeServices - Beverly Hills, CA
Realtor - Los Angeles Home Sales 310.486.1002

Kevin, I am on a see-food diet, I see food I eat it. It consists of or should I say, there is always Protein, Vegetables, Potatoes or Rice or Pasta and there is always Chocolate and Wine... so am I bad? No just a bit pleasantly over weight:)Endre

Apr 02, 2019 11:46 PM
Kevin J. May

My diet used to have a lot of potatoes, some wild rice and more pasta than necessary. If you're not overdoing any of those three you're not doing too bad. The chocolate could be an issue depending on your preference. A friend used to consume a pound of M&M's a day. A diabetic, he's no longer with us!

Apr 03, 2019 08:47 AM
Jeff Dowler, CRS
eXp Realty of California, Inc. - Carlsbad, CA
The Southern California Relocation Dude


I'm pretty good most of the time with getting plenty of protein (other than red meat) and keeping the carbs in balance. But every now and I hve a bad sweet tooth which I try to watch but could definitely improve.


Apr 03, 2019 03:22 PM
Kevin J. May

I used to be called the Carbohydrate King and hava sense of where you're coming from Jeff. All mind over matter in the grand scheme.

Apr 03, 2019 05:34 PM