The power of protein

Eating the correct amount of protein can help you to manage your weight in two important ways:

1. Hunger Control – Protein-rich shakes, meals and snacks help control your hunger because protein is digested slowly and it sends a message to the brain that the body is full and satisfied.

2. Fat Burning – Eating the right amount of protein daily helps maintain and build lean body mass as you lose weight which in turn keeps your metabolism up, so you continue to burn fat – even when you are resting!

You can use the information provided below to help you work out your own ideal amount of protein, how many calories your body burns each day, and how you can use the Herbalife protein powders and snacks to help satisfy your hunger throughout the day. You’ll be amazed at the difference it makes in your weight-loss programme!

If you would prefer to have this information calculated for you by a Wellness Coach from SK Nutrition, click on the link to request a free Wellness Evaluation!

Step 1. Calculate BMI: Calculate your Body Mass Index (BMI) using our BMI Calculator.

Step 2. Look up Protein Factor: Using your BMI and Height look up your Protein Factor in the appropriate gender table below.

Female Protein Factor Lookup Height 4′10″ – 5′0″ 5′1″ – 5′4″ 5′5″ – 5′8″ 5′9″ – 6′0″ BMI 147 – 153 154 – 163 164 – 173 174 – 183 19 54 66 80 93 20 56 70 82 95 21 56 72 85 97 22 59 73 85 100 23 61 74 88 102 24 61 76 89 104 25 62 77 92 106 26 63 78 94 108 27 66 81 97 110 28 66 82 97 113 29 67 84 98 115 30 69 84 102 117 31 71 87 103 119 32 72 89 105 121 33 74 91 106 124 34 74 93 109 126 35 76 95 110 128 36 77 96 113 129 37 80 97 115 131 38 80 99 117 133 39 82 102 118 136 40 83 103 120 138 41 85 105 122 141 42 86 106 125 143 43 86 108 126 146 44 88 109 128 148 45 89 111 130 150

Male Protein Factor Lookup Height 5′1″ – 5′4″ 5′5″ – 5′8″ 5′9″ – 6′0″ 6′1″ – 6′4″ BMI 154 – 163 164 – 173 174 – 183 184 – 193 19 82 97 107 126 20 84 98 113 130 21 86 99 115 132 22 78 102 118 133 23 89 104 119 137 24 92 106 122 140 25 92 107 125 141 26 93 110 127 143 27 95 110 129 147 28 97 114 131 149 29 98 115 132 151 30 99 118 135 154 31 102 119 137 157 32 104 120 139 159 33 105 122 141 162 34 107 125 143 162 35 109 127 146 165 36 110 131 148 169 37 111 131 150 171 38 114 132 152 173 39 116 135 153 176 40 117 136 155 177 41 119 139 159 180 42 120 140 161 183 43 122 141 163 185 44 125 143 165 187 45 127 146 168 191

Step 3. Look up Meal Plan: Given your Protein Factor above look up your Weight Loss Meal Plan in the table below.

Use the following Meal Plans, according to your Lean Protein Estimator reading. The 1 Shake Plan is great for effective weight management. By taking 2 shakes a day, you will further reduce their daily calorie intake, for optimal weight management results.

Average Female: Meal Plan B - daily protein range 75 – 100 grams, 1200 – 1300 calories.
Average Male: Meal Plan C – daily protein range 100 – 125 grams, 1300 – 1500 calories.

2 Shake Plan Solutions – Weight Loss

Meal Plan A	Meal Plan B	Meal Plan C	Meal Plan D	Meal Plan E
Daily Protein Range up to 75g	Daily Protein Range 75 – 100g	Daily Protein Range 100 – 125g	Daily Protein Range 125 – 150g	Daily Protein Range 150 – 175g
1000 calories	1200 – 1300 calories	1300 – 1500 calories	1500 – 1700 calories	1700 – 2000 calories
Times a day – Take your Supplements Shakes – Personalised Colourful Meal
Add up to 1 serving of Protein Powder to your shakes or other Herbalife protein options for additional protein needs.Choose 1 protein snack.	Add up to 2 serving of Protein Powder to your shakes or other Herbalife protein options for additional protein needs.Choose 2 protein snacks.	Add up to 2 serving of Protein Powder to your shakes or other Herbalife protein options for additional protein needsChoose 2 protein snacks.	Add up to 2 serving of Protein Powder to your shakes or other Herbalife protein options for additional protein needs.Choose 2 protein snacks.	Add up to 3 serving of Protein Powder to your shakes or other Herbalife protein options for additional protein needsChoose 2 protein snacks.
Enjoy LEAN protein, fruits and vegetables and whole grains as part of your colourful meal.

Do you know how many calories you burn a day?

Daily Protein	Resting Metabolic Rate (calories burned at rest)
71 – 80	980 – 1104
81 – 90	1118 – 1242
91 – 100	1256 – 1380
101 – 110	1394 – 1518
111 – 120	1532 – 1656
121 – 130	1670 – 1794
131 – 140	1808 – 1932
141 – 150	1946 – 2070
151 – 160	2084 – 2208
161 – 170	2222 – 2346
171 – 180	2360 – 2484
181 – 190	2498 – 2622
191 – 200	2636 – 2760
201 – 210	2774 – 2898
211 – 220	2912 – 3036

Some facts:

• These numbers are estimates, depending on your actual body composition, you may burn more or fewer calories.
• Protein helps build lean body mass. Each kilogram of lean body mass burns about 28 calories per day; while fat tissue burns very few calories – only about 4 calories per kilogram per day. So, the more lean body mass, the more calories you burn each day.
• If you are active, you will be burning more calories than your estimated resting metabolic rate (see above).
• If you eat about as many calories as you burn each day, your weight will stay about the same. If you consistently eat more, you will gain weight. If you eat consistently less, you will go down in weight.