Month: September 2024

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How much protein do you need each day?

Writers usually live a pretty sedentary life, which can be unhealthy if one doesn’t exercise regularly and eat right. One of the things that is, believe it or not, essential to good health is protein.  Along with regular exercise, it’s a good idea to have a diet that has the required amount of protein. For advice on protein intake, check here. The U.S. Department of Agriculture has an online calculator that allows you to determine the amount of protein you need based on a number of demographic factors. As you can see below, the calculations are quite detailed and are based on a number of demographic factors.

Give it a try.

My calculation for example is:

Your entered values:
Sex Male
Age 79 years
Height 5 ft. 11 in.
Weight 197 lbs.
Activity level Low Active

Begin New Calculation

Your calculated results:
Body Mass Index (BMI)  27.5
Estimated Daily Caloric Needs 2,558 kcal/day
Daily Recommended Macronutrient Intake:
Macronutrient Recommended Intake Per Day
Carbohydrate 288 – 416 grams 
Total Fiber 36 grams 
Protein 71 grams 
Fat 57 – 99 grams 
Saturated fatty acids As low as possible while consuming a nutritionally adequate diet.
Trans fatty acids As low as possible while consuming a nutritionally adequate diet.
α-Linolenic Acid 1.6 grams 
Linoleic Acid 14 grams 
Dietary Cholesterol As low as possible while consuming a nutritionally adequate diet.
Total Water 3.7 liters (about 16 cups) 
Daily Recommended Vitamin Intake:
Vitamin Recommended Intake Per Day Tolerable UL Intake Per Day
Vitamin A 900 mcg 3,000 mcg 
Vitamin C 90 mg 2,000 mg
Vitamin D 20 mcg 100 mcg
Vitamin B6 1.7 mg 100 mg
Vitamin E 15 mg 1,000 mg 
Vitamin K 120 mcg
Thiamin 1.2 mg
Vitamin B12 2.4 mcg
Riboflavin 1.3 mg
Folate 400 mcg 1,000 mcg 
Niacin 16 mg 35 mg 
Choline 0.55 g 3.5 g
Pantothenic Acid 5 mg
Biotin 30 mcg
Carotenoids  
Daily Recommended Essential Mineral Intake:
Mineral Recommended Intake Per Day Tolerable UL Intake Per Day
Calcium 1,200 mg 2,000 mg
Chloride 1.8 g 3.6 g
Chromium 30 mcg
Copper 900 mcg 10,000 mcg
Fluoride 4 mg 10 mg
Iodine 150 mcg 1,100 mcg
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg 
Manganese 2.3 mg 11 mg
Molybdenum 45 mcg 2,000 mcg
Phosphorus 0.7 g 3 g
Potassium 3,400 mg
Selenium 55 mcg 400 mcg
Sodium 1,500 mg 2,300 mg
Zinc 11 mg 40 mg
Daily Recommended Non-Essential Mineral Intake:
Mineral Recommended Intake Per Day Tolerable UL Intake Per Day
Arsenic  
Boron 0 mg 20 mg
Nickel 0 mg 1 mg
Silicon  
Sulfate
Vanadium 0 mg 1.8 mg 
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New books that I think you’ll like

I’ve been extremely busy of late with westerns. In addition to my several series, the western soap opera series that DSP publicist Nick Wale suggested, finally launched after a rough ride. You can get the first six episodes of Life of a Texan: A Family Story on Amazon. For now, it’s only an e-book, but hopefully reader interest will justify issuing it in paperback. We’ll keep our fingers crossed and Mike Mackessy and I will keep cranking them out.

I’ve been trying a few new things as well. For starters, a tale of knights in the Middle Ages.  A Clash of Colors: A Medieval Knights Adventure is also available as an e-book at https://www.amazon.com/Clash-Colors-Medieval-Knights-Adventure-ebook/dp/B0DF86L21K/ .

 

 

 

 

 

 

 

I’ve also done four Vietnam War novels which you can check out in the Other Fiction Page of this site.  One of my favorite non-western projects, though is my dystopian political thriller. I’ve done two so far which are available as e-books and paperbacks. The third and final of this trilogy, Resistance, Retribution, and Redemption, should be finished by the end of the year. The first one, The Last Election is at https://www.amazon.com/Last-Election-Charles-Ray-ebook/dp/B0D8DMNPXY/ 

And, number two, The Web of Deceit, can be seen at: https://www.amazon.com/dp/B0CW1HB63S/

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