Protein Intake Guide

Inside this guide

PROTEIN INTAKE: GOALS, ACTIVITY & BODY FAT Nutrition Reference  Educational Use Protein should match the tissue it supports, not just the number on the scale. Page 1 How Much Protein Do You Actually Need? Protein intake by fitness goal, activity level and body fat percentage For an average person with moderate activity, 1.5 to 2.0 g of protein per kg of bodyweight is a solid, evidence-based target. But the rule quietly breaks down at higher body fat. Multiply 2 g by a 110 kg bodyweight and you get 220 g, yet fat tissue doesn't need protein the way muscle does. A person with a lot of body fat and very low activity who forces down 200 to 250 g a day is eating far more than their body can use, and often gets bloated and constipated for it. This guide shows how to set a target that fits your goal, your activity and your body composition. 1. The Starting Point: Protein per kg of Bodyweight For people at a healthy body fat level GOAL / PROFILE ACTIVITY LEVEL PROTEIN (G PER KG PER DAY) General health Sedentary (desk job, little exercise) 0.8 - 1.0 Staying healthy and fit Light (daily walks, occasional workouts) 1.0 - 1.4 Average person training for fitness Moderate (3 to 4 sessions a week) 1.5 - 2.0 Building muscle Regular strength training 1.6 - 2.2 Losing fat while keeping muscle Moderate to high 1.8 - 2.2 Where the numbers come from: The official minimum of 0.8 g per kg only prevents deficiency. Sports nutrition guidance for people who train usually sits at about 1.4 to 2.0 g per kg, and muscle-building research suggests the benefit levels off around 1.6 g per kg, with up to about 2.2 g per kg covering nearly everyone. Example: a 70 kg person training moderately needs roughly 105 to 140 g a day.…