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 needs
Choose 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 needs
Choose 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
Did you know?
Depending on your actual body composition, you may burn more or fewer calories. These numbers are only estimates.
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.
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