Let’s talk PROTEIN
Protein should be a staple in every diet. But how much protein depends on activity level.
If someone is sedentary, or not trying to change their body composition, they should look to have a daily protein intake of 0.36 grams of protein per pound of body weight. So, if a 140 pound person was satisfied with their body composition they’d have to intake 50.4 grams of protein. (body weight x .36) That would be comparable to
If someone is active, and is trying to lose body weight they need to lower their overall calories while increasing their intake of protein calories. This increase is needed to preserve muscle mass (burns calories). This type of person should shoot for 0.45 grams to 0.68 grams per pound of body weight. So, if a 140 pound person was trying to lose body weight they’d have to intake 63 – 95.2 grams of protein. (body weight x .45 or body weight x .68)
If someone is active, and has a low and is trying to gain muscle they also need to increase their protein intake. This varies a little bit more. People often are told the rule of 1. That being 1 gram of protein per pound. But, that might seem excessive for the little folks like myself. So, the research varies from 0.6 to 1.1 grams of protein. So, if a 140 pound person was trying to gain muscle they’d have to intake 84 – 154 grams of protein. (body weight x .6 or body weight x 1.1)
A handy tool I found when searching the web was this protein calculator. It includes age, weight, gender, height, activity level, and fitness goal. So check it out and get active and have fun!