How Much Protein Do You Need A Day?
How Much Protein Do You Need A Day ?
Protein:- Protein is not only for building muscle, it's important for your body as well, it's also important for your immune system, your hair and skin, protein is an essential nutrient which your body needs through food, I am not talking about whey protein, I am talking about protein and protein is a nutrient.
Category 1 :- First people who do not workout, people who just go to office, come home, eat, sleep have simple lifestyle for those protein intake should be -
0.5g / lb, 0.5 x 160lb 80g of protein
1.15g/kg, 1.15 x 70 kg =80.5g of protein
Category 2 :- People who slightly active I would say like 3 times a week they do workout for those protein intake should be -
0.8g / lb, 0.8 x 160 lb = 128-130g of protein
1.8g / kg, 1.8 x 70 kg = 126-130g of protein
Category 3 :- People who are highly active I would say like 5 or 6 times a week they do workout for those protein intake should be -
1g / lb, 1 X 160 lb = 160g of protein
2.28g / kg, 2.28 X 70 kg = 158-160g of protein
Category 4 :- People who working out for 5 year or 10 year or more, they are in advance level there's muscles are mature, there body can have more protein than a average people, because of muscle mass, so people who are advance. For those people, protein intake should be -
1.2-1.5 / lb, 1.5 x 160lb = 190-240g of protein
2.7-3.5 / lb, 3.5 x 70 kg = 190-245 g of protein
Your nutrition should be perfect if you are looking for perfect physique, so this is the information you're looking for that how much protein should you take a day for building muscles or to stay healthy.
How much protein a day ?
Well it's depends upon how active you really are, what's your activity level, your's goals, your fitness level, so let me categorized the daily protein intake into three or four different categories.Category 1 :- First people who do not workout, people who just go to office, come home, eat, sleep have simple lifestyle for those protein intake should be -
0.5g / lb, 0.5 x 160lb 80g of protein
1.15g/kg, 1.15 x 70 kg =80.5g of protein
Category 2 :- People who slightly active I would say like 3 times a week they do workout for those protein intake should be -
0.8g / lb, 0.8 x 160 lb = 128-130g of protein
1.8g / kg, 1.8 x 70 kg = 126-130g of protein
Category 3 :- People who are highly active I would say like 5 or 6 times a week they do workout for those protein intake should be -
1g / lb, 1 X 160 lb = 160g of protein
2.28g / kg, 2.28 X 70 kg = 158-160g of protein
Category 4 :- People who working out for 5 year or 10 year or more, they are in advance level there's muscles are mature, there body can have more protein than a average people, because of muscle mass, so people who are advance. For those people, protein intake should be -
1.2-1.5 / lb, 1.5 x 160lb = 190-240g of protein
2.7-3.5 / lb, 3.5 x 70 kg = 190-245 g of protein
Now it's important that where you are, what is your activity level, your age, your height.
- If you just started working out like one year then you should stick with Category 1.
- If you are working out last five years then you should stick with Category 2 or you can go with Category 3 .
- People who are in 5 to 10 years of window they can go with Category 3.
- People who are working out from 10 to 15 years or above they can go with Category 4.
Your nutrition should be perfect if you are looking for perfect physique, so this is the information you're looking for that how much protein should you take a day for building muscles or to stay healthy.
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