Here is an excerpt from The New Atkins for a New You - The Ultimate Diet for Shedding Weight and Feeling Great (2010).
HOW MUCH PROTEIN?
The government’s recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight. For a 150-pound person, that’s about as much as you’d consume in a large chicken breast and a handful of nuts. It’s important to understand that the RDA reflects the minimum, not the optimal, amount of protein an average healthy person needs. Many factors increase your minimum protein needs, such as your age, gender, body composition (ratio of fat to lean body mass), and whether you’re still growing, are pregnant, have inflammation, or are dieting. Even the amount of stress you’re under can be a factor. Research indicates that adults benefit from protein intakes above the RDA, particularly when they are losing weight.
HOW MUCH PROTEIN DO YOU NEED?
The ranges below for women and men should give you an idea of the flexibility in protein intake allowed across all phases of the Atkins Diet, while the listing for typical protein intake will cover the general protein needs of most people.
Recommended Protein Range in Grams for Women
4’9” 63-125
4’10” 64-130
4’11” 65-135
5’0” 66-138
5’1” 68-142
5’2” 70-145
5’3” 71-149
5’4” 73-152
5’5” 75-156
5’6” 76-159
5’7” 78-162
5’8” 80-166
5’9” 81-169
5’10” 83-173
5’11” 85-176
Typical Protein Food Intake in Ounces for Women
4’9” to 5’0” 14 ounces
5’1” to 5’2” 15 ounces
5’3” to 5’5” 16 ounces
5’6” to 5’7” 17 ounces
5’8” to 5’11” 18 ounces
Recommended Protein Range in Grams for Men
5’1” 74-154
5’2” 75-157
5’3” 76-159
5’4” 78-162
5’5” 79-165
5’6” 81-168
5’7” 82-171
5’8” 84-175
5’9” 86-178
5’10” 87-182
5’11” 89-186
6’0” 91-190
6’1” 93-194
6’2” 95-199
6’3” 98-204
Typical Protein Food Intake in Ounces for Men
5’1” to 5’5” 17 ounces
5’6” to 5’8” 18 ounces
5’9” to 5’10” 19 ounces
5’11” to 6’0” 20 ounces
6’1” to 6’3” 21 ounces
(Rebecca’s Notes)
These are recommendations only, and you may need to do a little experimentation to see how these different amounts of protein work for your body and metabolism. However, these numbers should get you going in the right direction.
If you want to start in a very general way, just try to consume the amount of ounces recommended for your gender and height.
If you want to be more specific, and want to track your actual grams of protein, eat toward the lower amount of recommended grams if you are very sedate, eat toward the middle of recommended grams if you are fairly active, and eat toward the higher end of recommended grams if you are extremely active. And remember, everyone is different, and you may still have to make adjustments until you hit the right amount of protein for your body.
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