Michele Cannell

Fitness professional certified in Personal Training, Wellness, CPR/AED, Cycling, Pilates, YogaFit, Tai Chi, and living with Celiac Disease.

Beyond Basal Metabolic Rate (emphasis on Protein)

Once you determine your Basal Metabolic Rate, what is the next step? Think about what we eat on a daily basis:


Those are the basics we learned in health class. This is where we get our energy. We all know that we burn protein, carbohydrates and fats at different times or rates during our workout routine.

Let’s talk about Protein. If you are confused on how much protein you should be consuming daily, this is a great start. Of course, talking to a registered dietitian or your doctor is also recommended. ACSM has a protein chart to get you started.

When you think about Protein as an energy source. We want to workout long enough to get all the benefits, including; stress reduction, muscle gains (including the heart) and lung capacity. Endurance training is going to burn all our carbohydrates and then protein is needed as the next energy source. See the calculation below on how to determine your protein intake:

Current LifestyleGramsDivided by Weight
Endurance.7- .9Lbs
Power and speed.9- 1.1Lbs
Trauma recovery.9- 1.4 Lbs
Dieting .35- 1.0 Lbs
Stress .45- .7Lbs

You also want to be aware that protein after a workout is recommended as an after workout meal. It helps with muscle healing and creates satiety. Consume your protein daily. The average person does not consume enough protein. Keep a food diary for 1 week and see where you stand based on the above chart.