Protein Needs for Every Goal
For the Average Sedentary Adult
To maintain basic health, the recommended daily protein intake is:
0.8 grams of protein per kilogram of body weight
For example, if you weigh 70 kg (154 lbs), you should aim for about 56 grams of protein each day.
For example, if you weigh 70 kg (154 lbs), you should aim for about 56 grams of protein each day.
For Adults Engaged in Weight Training or Building Muscle
If you're hitting the gym regularly and looking to increase muscle mass, your protein needs are higher:
1.2 to 1.7 grams of protein per kilogram of body weight
So, for the same 70 kg individual, the daily protein intake should range between 84 to 119 grams.
So, for the same 70 kg individual, the daily protein intake should range between 84 to 119 grams.
Tips to Reach Your Protein Intake
1. Spread Protein Throughout the Day: Instead of consuming all your protein in one meal, distribute it evenly across breakfast, lunch, dinner, and snacks.
2. Mix Protein Sources: Use a combination of shakes, health foods, and whole foods to diversify your protein intake.
3. Plan Ahead: Prepare your meals and snacks in advance to ensure you always have protein-rich options available.
