During my last bikini prep, I was consuming upwards of 3g
of protein per kg bodyweight.
Going by the numbers above, he could not eat more than 2 grams
of protein per kg of
For someone who is looking to put on muscle and is very active, this number can be increased to between 100 - 120 grams of protein on training days, which would be about 1.3 - 1.6 grams
of protein per kg.
It has made the transition so much easier also with Dr Perlmutter's mathematical equation based on 1g
of protein per kg of ideal body weight, so your daily diet consists of approx. 25 % protein, 60 % fats and 15 % carbs.
48 resistance - trained men and women consumed either 2.3 or 3.4 g
of protein per kg of bodyweight per day for the purpose of this study.
The scientific mantra is that the best ratio is 0.8 - 1.2 grams
of protein per kg of optimal body weight.
If you would like to be techy the recommended minimum protein intake for a sedentary healthy adult is 0.8 gram
of protein per kg.
The average North American diet exceeds the recommended daily intake of protein (0.8 g
of protein per kg of body weight for adults) * by several hundred percent, and what our body doesn't need is simply excreted (read: those protein powders and bars mostly turn into really expensive pee).
Endurance athletes should bump that number up to 1.2 - 1.6 g
of protein per kg of body weight.
The estimated requirement for a sedentary adult is 0.8 grams
of protein per kg body weight.
For a growing teenage athlete, a body builder or endurance athlete it is 2 grams
of protein per kg body weight.
The average adult should be consuming 0.8 g
of protein per kg of body weight.
Eat 2 - 3 g
of protein per kg of bodyweight.
If you are actively lifting heavy weights and trying to gain muscle weight than you can get your protein levels up to 1.0 - 1.6 grams
of protein per kg of bodyweight.
«As a general rule, consuming 1 to 1.5 grams
of protein per kg of body weight is more than adequate to build muscle.»
Regardless of exercise mode, the adult body needs 0.8 g
of protein per kg body weight per day.
I have heard recomendations for weight lifters in the realm of 1 - 1.5 g
of protein per kg of body weight, for me that would be 80 - 120 g of protein!
In these 2 studies, 6 obese, untrained subjects and 5 highly trained bicycle racers were tested for fitness and endurance at baseline, and then given 1.2 to 1.75 g
of protein per kg of reference weight for 4 - 6 weeks of a ketogenic diet.
Expressed in grams
of protein per kg of reference weight, this protein intake represented 1.2 g / kg per day.
Ideally an athlete should be eating at least 1.5 grams
of protein per kg of body - weight.
They estimated that you would need 2.3 - 3.1 g
of protein per kg of lean body mass (your current body weight minus body fat).
A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams
of protein per kg.
A study in 2013 looked at recommended daily amounts of protein for elderly people, they found that between 1 to 1.2 g
of protein per kg of body weight was sufficient per day for people aged over 65 (25).
Examine.com states that sedentary individuals should aim for 0.8 g
of protein per kg, while active people should hit 1 - 1.5 g per kg.
If you are over 65 years old then you should aim for around 1.5 g
of protein per kg of bodyweight.
It also confirmed that the daily amount of 1.5 — 2.0 grams
of protein per kg body weight is sufficient for making muscle and strength gains, and that there is no need for increasing this amount.
It is a common knowledge that the optimal growth of muscle mass in bodybuilders is achieved by consuming 1.5 to 2 g.
of protein per each kg.
Studying the table below, we notice that the group with normal protein intake increased the daily intake to 2.3 grams
of protein per kg.
Not exact matches
If you're at a healthy weight, you don't lift weights and you don't exercise much, then aiming for 0.36 to 0.6 grams
per pound
of bodyweight (or 0.8 to 1.3 gram
per kg) is a reasonable estimate, which is about 46 - 75 grams
of protein per day for the average female.
Pea
protein can cost around half the price
of caseinates, however, while soy
protein isolates cost $ 3.50 to $ 5
per kg for the same amount
of protein.
The typical (and adequate)
protein intake is 0.5 g
protein per pound
of body weight
per day -LRB-(1.1 g /
kg / day).
But in general the current recommendation is 1.4 to 2.0 grams
of protein per kilogram (g /
kg)
of body weight — about 1 gram
per pound.
Aim for 25 g
of protein and 1 g
of carbohydrate
per kg of body weight.
Previous guidelines established by The Institute
of Medicine recommend that adults consume.8 g /
kg of protein per day.
Or, the average daily consumption
of protein was 4.4 ± 0.8 g.
per each
kg.
If you regularly perform intensive strength training, you need to take around 0.64 - 0.9 grams (or 1.4 - 2.0 g /
kg)
of whey
protein per pound
of bodyweight.
For example, in one review published in the International Journal
of Sports Nutrition, the authors came to the conclusion that people who perform strength training need to consume 0.8 - 0.9 g / lb (1.6 - 1.7 g /
kg)
of protein, while those who're involved in endurance training need around 0.6 - 0.8 g / lb (1.2 - 1.6 g /
kg)
of protein per day.
Increasing the recommended daily
protein intake from 1.5 — 2 grams
per kg of body weight to 3 - 4 grams
per kg of bodyweight will not result in increasing the muscle mass and strength in bodybuilders and athletes according to a study.
Yet, BCAAs supplementation is unnecessary (although not harmful) for people who already have a pretty high
protein intake (around 1.5 g
per kg of bodyweight
per day).
The Recommended Dietary Allowance for
protein is a modest 0.45 g / lb (0.8 g /
kg)
of body - weight
per day.
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But studies such as this one suggests that even for athletes, there really isn't much additional benefit
of exceeding 0.55 grams
per pound
of protein (1.2 g /
kg) if you want to maintain nitrogen balance (11).
The current US recommended dietary allowance (RDA) is 0.36 grams
of protein per pound
of body weight
per day (0.8 g /
kg), and was designed for most people to be in nitrogen balance — without
protein deficits or
protein excess.
The first group ate 1.2 g
of protein per 1
kg of body weight and the second group ate 0.1 g
of protein per 1
kg of body weight.
Days 1 - 10: Consume enough calories to maintain your body weight to allow your metabolism to adapt to the new
protein quotient — building in
protein at twice the RDA
of 0.66 g
per kilo
of body weight (62
kg = 82 g
of protein).
If a 70
kg male has 20 % fat, then this formula would give an intake
of 56 g
protein per day.
7) Most articles I have consulted consider an intake
of 0.8 g
protein per kg total body weight
per day to be too little for optimum health, especially in the elderly.
If you're at a healthy weight, you don't lift weights and you don't exercise much, then aiming for 0.36 to 0.6 grams
per pound
of bodyweight (or 0.8 to 1.3 gram
per kg) is a reasonable estimate, which is about 46 - 75 grams
of protein per day for the average female.
For 3 equal meals this is 1.2 g /
kg / d, or a total
of 84 g
protein per day.
Obese people can maintain their muscle mass while eating 800 calories
per day, if they eat about 1.2 g /
kg of protein and lift weights.26