How Much PROTEIN Do You Need ? 💪🍗 🍳 🥦

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200-700 calories from protein, or 50-175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.
The exact amount of protein you need depends on many factors, including activity level, age, muscle mass, and overall health.
Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition.
However, opinions regarding how much protein you need vary.
Most official nutritional organizations recommend a fairly modest protein intake.
The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.
This amounts to 54 grams per day for an 150 pound sedentary person or 65 grams per day for an 180 pound sedentary person:
This may be enough to prevent deficiency, but the amount you need depends on many factors, including your activity level, age, muscle mass, physique goals, and overall health.
This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.
What is protein, and why is it important?
Protein is essential to good health. The very origin of the word - from the Greek protos, meaning "first" - reflects protein’s top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. It’s common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.
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.
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.
Protein: Is more better?
For a relatively active adult, a daily protein intake to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources. But is that too much?
For some people, there may be potential benefits of higher daily protein intake to preserve muscle mass and strength. How and when you consume protein might also influence its effectiveness. Some studies described in the summit reports suggest that protein is more effective if you space it out over the day’s meals and snacks, rather than loading up at dinner like many Americans do.
On a biological level, proteins are sort of like Legos for our bodies. They’re the building blocks that make up our organs, tendons, hormones and, of course, muscles. But it’s that last thing on the list that gets so much attention when it comes to protein intake and exercise. All over your local gym, you’ve probably seen your fair share of protein shakes. It’s synonymous with muscle gain and weight loss, but can you overdo it? Let’s take a look and find out.
How much protein should I be consuming?
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
Can I eat an all-protein diet?
Yes, technically you could. But it wouldn’t be good for you. (We’ll explore that more in a moment.) But basically, you should aim for anywhere between 10%-35% of your calories coming from protein. So if your body requires 2,000 calories per day, 200-700 calories should come from protein.
How do exercise and dieting affect protein intake?
The short answer is the more you exercise and burn calories, the more protein you can healthily eat. In fact, protein is great for weight loss because protein-rich foods leave you feeling much more full than fat and carbs. But all things in moderation - you can still gain weight when overeating protein, just like any other food. Remember to focus on calories in versus calories out - your body will only process or convert a certain percent of what you eat into energy.

[@shreyanshpareek7876]

This is what we called.. quality content

[@someonesomeone27]

yes

[@believer8271]

I was depressed to see a lot of videos saying that we need minimum 130 150 g of protein. But now I'm getting relaxed. Such a nice creator.

[@extremlytop-secret8676]

Same 😫

[@supreethasuresh]

@@extremlytop-secret8676same!!!! I feel relieved after hearing this

[@mohannegi9934]

150 g protein m daily ka 500₹ kharcha😢

[@utkarshhhhhhhh]

Bhai kya chal raha hai... Bani body?

[@informationguru9253]

same😅😢😢😢

[@flack4151]

Best fitness youtuber, I also follow his student workout schedule and the results r amazing ❤️

[@aaryapratap2640]

Where can I find the results?

[@chaskasingh4811]

Isse badiya salah aaj tak kisse ne nahi di.. This is pure gold

[@vivekdahiya9297]

Correct knowledge, best explained 👍🏻

[@Inderjeet19391]

That's some sensible content🙌🏻

[@ajoymahato46]

Very informative, please do for carbohydrates and fats

[@prathameshkadam5280]

Perfect short,jo TH-camr ghanto video bnake nhi smja pate wo is 15 sec me, wah👏

[@Satisfying_You19]

Thank You So Much Sir For The Kind Good And Useful Information😊❤

[@ABHINAVMAHAJAN]

Always welcome

[@DantesInferno96]

The protein companies peddle the lies that you need 2g/kg bodyweight. Logically you need more protein than your LBM to build more LBM.

[@manishreddy1874]

Abe gandu de motivate mat karna... Tum competition karte ho... Tum 2gm and some cycling lena chayea nahi tum acha physique maintain karna chahta ho tho 1.5 enough haaa chutiya

[@vorial6602]

Pls explain what do you mean?

[@arkapravade7234]

​@@vorial6602 example
Your weight:100 kg
Your body fat:10%
Your lean body mass =100-( 10%of 100)
=90
If you want to build more muscle eat = 90×1.5 grams of protein per day

[@1vewrittenthat]

​@@vorial6602​​ If your weight is 60kg, Companies want you to consume protein powders more to they endorse 2g/kg (2gram × 60kgs = 120g) while the reality is you'd only need more protein than Lean body mass not body weight (60kg = 20% body fat - 60kg = 48kgs)
So now do actually calculations.
1.5g/kg is what you need to grow muscles so 1.5×48kgs = 72 grams protein per day you'd need. Not 120grams.

[@ayanraza6951]

Bhai protein ho ja raha lekin calories nhi ho pa rhi to weight fain hoga kya. ?

[@kaamiKunn]

Damn really?? I was so depressed chasing 1gm per pound of body weight thanx bro 😄

[@warriortrader8017]

The calculation he mentioned is wrong its not in kg here he told 72kg so 158lbs then 158*1 to 158*1.5 balance all are correct

[@anshulshrivastava1518]

​@@warriortrader8017what?😂😅

[@spotechburner8670]

true

[@warriortrader8017]

@@anshulshrivastava1518 just check it u I'll get to know or check any recomposition calculator that's in 2.2 xkg mostly

[@mayankk4557]

1.5 GM per kg your weight is fine

[@avinashrawal7928]

nice video abhinav, appreciate your efforts

[@baroodkhan3131]

Thank you so much. I thought I was not taking enough and trying to take up to 150 grams was not easy. Turns out I was in taking precise amount of protein for my weight

[@sudhirchandra9790]

it was taught in our medical College 1gm per kg and that was from west as well as Indian medical research
never believe the companies

[@meliodass6951]

It depends on your genetics too. Many people need way more to get their desired body.

[@introvertart008]

​@@sudhirchandra9790vrom for normal sedentary lifestyle protein need is in between 0.8 to 1gm of body weight (Kg).
But if you are Gym going or has tough working condition as labourer (i e daily footsteps more than 10K) ,ya you are on weight loss(only body fat not muscle mass) ya on gaining muscle then you will need 1.2 to 2 gram og your body weight (Kg)...
So the 1.5gm will be appropriate for Gym going bros.😊

[@tanmayy-30]

a very useful short for a beginner

[@akhilsrinivas9188]

Good information sir hats off this what we need...❤❤❤

[@sonalikumari8181]

One another method the dietitians use to calculate the protein is using the Ideal Body Weight i.e. Height (in cm) - 100 . The amount we get is equal to our protein need.

[@shreyanshshahu8769]

Nahi smja

[@supreethasuresh]

That’s less but adequate I guess.

[@shyampatel7197]

I don't have words to how to thank you Bhai ❤️

[@Ak-pr7vl]

You have best knowledge sir 👍👍👍👍

[@sukeshtavrawala2034]

Nice Logic … but would have been better if you go a little slow when you gave those calculations …

[@pratim468]

Sach meh yaar dimaag ke upar se hawa bheh gayi..🤣🤣

[@adityashishodia2807]

Hands down best fitness youtuber

[@milliondollaradvice9779]

Beautiful and different advice form the others 🙏❤️

[@surajshinde9380]

Your content has evolve greatly 👍

[@ommy7460]

Helpful bro🎉👐

[@Aryaputra_Rajanya]

He solved all my queries in just one videos. Loved it brother

[@sandysandy967]

Garam paani ya thanda paani mae lena chahiye. Milk se milana kya sahi hai ya sorf paani?

[@MohammadTaiyab-zi4qm]

TRUE THO, ZYADA KHAANE SEY NAHI BALKE ZYADA DIGEST HOONE SEY BODY GROW HOTI HAI

[@urshanksthakur]

Superb job sir…

[@ABHINAVMAHAJAN]

Thanks

[@kaliahir185]

Bring this series back. How much Fats and Carbs do we need?

[@asgharkhan549]

At last! Someone is making sense on this topic!

[@shoebalam9553]

Absolutely correct brother ❤❤

[@akramshaikh3858]

Thanks sir😊

[@draco1419]

Very nice explanation

[@ayushseth4709]

Best fitness youtuber

[@yasharyan4024]

I can't afford expensive protein powder
But my diet gives me around 100gm of protein my weight is 65kgs

[@priyankaryadav6014]

Plzz tell your diet

[@nikhilpatel6527]

Mai toh roj 3chilla khaata hu besan ke jo mujhe 25g protein dete hai
Aur uske baad milk with protein power ( horlicks protein plus ) and then 5 roti
With daal [masuur ya tur (arahar)] ten saam ko chickpeas ( ankurit channe)
Kabhi kabar bhunj ke bhi
And then 2- 3 egg then fir roti 4 and sabji kabhi paneer kabhi soyabean toh kabhi chicken kabhi simple masuur ki dal and Sardi mai Loki, tinde raat ko again milk before milk mai tricep karta hu
By this i get protein more 70+ and weight is 50kg

[@hackingtricksf.k9863]

@habibi 7 rotis (I want to know how much one rotis weight? ) pleasee tell me 🥺

[@adityashishodia2807]

100 gm is enough

[@RajrkSunny]

Are you in maintenance phase or muscle gain?

[@AH-zf5on]

This is well-explained

[@whysoscared9598]

Very useful short

[@kushagrakumar163]

Can someone here analyse my diet and tell me if I am doing something wrong? My height is 6 ft 6 inch and my weight is 92 KG but I am very chubby. Here is my diet :
6 roti (18-20 gm protien each)
200 gm lentils (45-50 gm protien)
100 gm roasted chana (18-20 gm protien)
1 KG buffalo milk curd (35-40 gm protien)
300 ml buffalo milk (10-11 gm protien)
50 gm soya chunks (25 gm protien)
Total 150-160 gm protien
Note : I was almost 100 KG but after following this diet and regularly playing badminton for 30 minutes and walking 5000 steps, I got down to 92 KG in 3 months. Basically 8 KG lost in around 12 weeks 🥲

[@adityashishodia2807]

You need to add resistance training
Instead of losing fat
You can do a body recomposition
Convert body fat into lean muscle
Also - if you are chubby instead of trying to lose fat try to grow chest which is more fun and easier the belly will automatically appear flat then
I was 220 pounds and now am muscular and down to 170 pounds in 7 months ......
Hope it helps
Kudos for your hardwork

[@kushagrakumar163]

@@adityashishodia2807 thanks for the insight. I had already been doing resistance training while doing this diet. 🙏

[@FaizanAhMed427]

​@@kushagrakumar163updates what is your current weight

[@kushagrakumar163]

@@FaizanAhMed427 now it's 84 bro

[@tarunmakhija3316]

​@@kushagrakumar163bhai itna sbb khake digestion kharab nai hota?

[@dhyeymehta6826]

Hi it means we need to eat 85grams of protein in a day or after a workout?? Sorry I didn’t get it back. 😊

[@ViralBazar]

Good advice

[@rogerthe69]

He is right i am trying this amount for 6 months results are good

[@dheerajsharma4885]

Finally kisi ne sahi se guide kia ki body fat percentage ko minus karke .us hisaab se protein requiremnt check karna...

[@ishanshukla5191]

Man you are the best.

[@g.r..7878]

Thnx sir 😘😘😘😘

[@anzarshah4393]

Quality ❤

[@coolsidhanth]

Dude, can you cite any research to back up your claim, the most recent studies claim either 0.7-1g/lb of body weight or 1.2-1.6g/lb of lbm (multiple by 2.2 for kgs)

[@atulchourasia_]

Looking good Bhaiya 🦍

[@honeydeol6389]

Wow nice 👌

[@SandeepGupta-yq7eh]

Bhai kaunsa whey protein sabse achha hai brand me bataoye

[@yuvrajrathodvines4095]

What the fuck bro , that is so informative , why I never seen this protine before damn .... Thanks a lot man ...

[@studywithyourpb]

Thank you soo much mai issi chij k liye bahut confused tha

[@vinayraj9831]

Pls make a video on how protein athletes need jo cricket khelte h aur workout bhi krte h pls banye bauth problem hoti h

[@rishabsingh8496]

Bro :- protein intake 1.6g is for lbs.
For Kgs multiply with 2.2.. means
If i am 66kg so , 66×2.2 = 145gm..
So approx ,140gm of protein required...

[@tee26_05]

I am a 51 kg female, 5 ft in height. I do intense workout 5-6 days a week for around 2-2½ hours. So how much protein do I need?

[@MySanjukta]

Pure knowledge no bakwas

[@ayaan7224]

i just wanted to ask does lean body mass include mass of bones and organs etc

[@veerthapa616]

Thnk u sir bohot jldi milenge aapse

[@sahildebnath9233]

@avhinav Vhai , lean body me to bone ka weight ve deducted hoga

[@maheshsolanki9675]

Perfect explanation

[@ABHINAVMAHAJAN]

Glad you liked it

[@yogaclick5829]

Thanks sir

[@Rahul_Sastry]

I am 6'4 125kg I think I will never be rich enough to afford that kind of food but this I think I can manage.

[@Mayabi_kick.]

Sir aapka hi Gyan kam Aaya 😢❤

[@Bhanupriya972]

Protein makes my urine acidic so how to deal with it or can you tell me about which types of protein I should take

[@Dev_x_editz8900]

Thanks you❤

[@cdecid5420]

Omg had a difficult time trying figure out what he is saying, great content though

[@getfit196]

I'm drinking unflavored whey protein and creatine but now I'm so tired of it. Can I drink it with jaggery?

[@ronnygamerz88]

Body fat % kaise measure krte hai bhai..?

[@adityapatil2644]

😢😢thankyou bhai mai tension mai tha ki 110 gm protein kaise lu toh

[@factfinder1113]

Samjha nhi lekin sunne main accha laga😅

[@user-cy2jv6pr9w]

Protine Hamahe Jaruri Nahi HOTa Bus acchi Dieat Or Exercise Karni Hoti He 😬

[@rahulshaw1892]

What ratio of protein: carbs:fats we should include in our diet

[@Goku.9715]

Physics hai bhai physics 😅

[@vijaymadaan4792]

My weight is 80kg and m Taking 140-150 gram of protein.. is this right??

[@manojsolanki6845]

Bhai ek video me 10k stek ke liye 1.2 protein bole aap per body weight

[@rahulsinghchauhan6004]

Love you bro

[@shekharkhadka2576]

Thanks bhaiya

[@Manjslife]

Love your tattoo s❤️🌻

[@deviprasad3671]

My weight is 91kg and my body fat percentage is 33%.
According to you 91-33 = 58
If i want to build muscle 58 x 1.5 = 87g protien is enough??

[@SanjayKumar-eq2cc]

Yaar ye Sach me work krta hai.?apko kuch pta lga??...😢

[@VinayakSharma39]

bro not 91-33....it's 91-(91×33%)

[@deviprasad3671]

@@VinayakSharma39 bro then how much protein I need to consume?

[@debabratadey.7572]

Your lean body mass is 61,so if you wanna build muscle you need to eat 1.5 times of your body weight , that is 92 gram of protein

[@debabratadey.7572]

I think eating 2 times of your body weight will be better , especially for fat loss and muscle gain , so try to take atleast 120 gram of protein daily

[@funnyzone963]

Love you bro❤

[@darkdevil5480]

Vegetarian diet plan batao weekly

[@GamingZone-op1tu]

Acha ❤ itna kam protien chahiye game✌👍👍

[@tiwariji9985]

Thanks buddy

[@RajuKumar-qr7xk]

sir, Best protein brand recommend kijiye jiska koi side effect nahi ho.

[@untitled6391]

Mujhe to kisi brand se nhi hua aj tak

[@JatinPB39]

Gre8 💯💯💯

[@dexterjohn6816]

Ye lean body mass kaise calculate kare???

[@deepanshusharma6358]

How do we measure carbs and fats?

[@adityashishodia2807]

There's no need to measure them
Just focus on protein intake
And your daily calories
You can watch saket gokhle / Aryan khannas video for this

[@pavanlamture5661]

I am vegetarian bro.
So what I do?

[@Abhik4117]

My Weight has become 53 kg after weight loss..
My Fat% is around 19 % .
So I need 53-19= 34 gm protein..

[@suhamx6062]

34*1.5=51g

[@cherrynarang129]

How to calculate lean body mass?

[@lifephysiologyanindya]

O.7 gm of protein per kg body weight per day is enough for moderate exercise for regular people for healthy living.

[@mysteryman2213]

The best advice i ever received from a fitness youtuber everyone keeps screaming 2g per kg of bodyweight...
I cannot finance that much protein thanks for advice

[@rohitff7175]

My weight is 42 kg how much gm should i take of protein?

[@AresOG9]

Around 50-60 grams(if your doing good in gym) otherwise 45-50g of protein will be enough for you to see progress..

[@dwaynejohnson286]

Which is fast to digest whey protein, paneer or chicken?

[@nishantdehury8751]

Whey

[@trijit96]

Hydrolysed whey > isolate whey> whey concentrate > chicken breast > paneer
Fastest on left

[@desaikhushal9989]

Bhai apne 4 sap pehle ek video banai thi or usme apne bola tha ki lbm ka 2 ya 3 grma lena he or ap isme bata rahe ho ki 1.5 lena he toh I’m little bit confused

[@TheHeart-yq3fx]

Bhai me 30 se hi start karunga

[@Archilles2107]

The truth in this 1 video > the videos on every diet plant TH-cam vid

[@BhajanKirtan111]

Bro, mera weight 55kg hai.... what about me?

[@x70mrityu]

❤❤

[@nikhil_kapse_412]

Bhava saglyana samjel ashya bhashet samjav because Mala kahich samala nahi...

[@X7AYN]

Brother i hope you are right,cuz i am on it , let's see what will happen in 3 month's

[@ahmadd_junaid]

4 mahinay ho gye kiya bana ?

[@rohitmahajan700]

Bro are you from Maharashtra