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As Examine.com points out in their heavily researched summary on protein: If you’re overweight or obese, aim for 0.54–0.68 g/lb (1.2–1.5 g/kg). You do not need to try to figure out your ideal body weight or your lean mass (a.k.a. fat-free mass). The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day.
Teenage girls need 46 grams a day. Adult men need about 56 grams a day. Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding) You should get.
The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person. H However, if you do intense workouts or have a physically demanding job, you’ll need more. W. The recommended dietary allowance (RDA) predicts how much protein you should eat on a daily basis to guard against lean muscle loss.
The RDA for protein is 0.8 gram/kilogram of body weight, but this is a minimum for the average sedentary adult, aka the “weekend warrior.”. Claire Martin, R.D., co-founder of Being Healthfull, says the RDA (recommended daily value for protein intake) is about 0.36 grams per body weight pound. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.
In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. The Institute of Medicine recommends adults consume at least 0.36 gram of protein per pound of body weight each day. However, people who exercise regularly and older adults likely need additional. Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight. Fat intake should be between 0.25–0.4 grams.
A recommendation I’ve seen for these individuals is 1.8 grams of protein per kilogram of body weight per day. Many other resources recommend as much as 1-1.5 grams of protein per pound of body weight for those doing intense weight training regularly.
List of related literature:
|from Nancy Caroline’s Emergency Care in the Streets|
|from Nutrient Timing: The Future of Sports Nutrition|
|from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging|
|from Outside the Box Cancer Therapies: Alternative Therapies That Treat and Prevent Cancer|
|from Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health|
|from The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day|
|from Natural Bodybuilding|
|from Nancy Clark’s Sports Nutrition Guidebook|
|from Diabetes in America|