Decide on a moderate calorie intake around maintenance level and adopt a protein intake of 1g / 1
lb of lean body weight.
Not exact matches
Even if you are the same
weight at 50 that you were at 30, if you've lost 5
lbs (average)
of muscle each decade since 30, your
body fat is higher and
lean muscle is lower.
Helen, at your currently
weight of 156
lbs and 27 %
body fat, you have 114 pounds
of lean body mass.
1.5 g protein / kg
body weight is a good rule
of thumb, meaning a 150
lb athlete should average 100g protein per day to preserve
lean muscle mass.
Following the previous example, the 200
lb individual at 20 %
body fat would have 160
lb of lean mass (200
lb [total
weight]- (200
lb * 0.2)[fat
weight] = 160
lb [
lean weight]-RRB-.