How Much PROTEIN Do You Need ? 💪🍗 🍳 🥦
ฝัง
- เผยแพร่เมื่อ 24 ส.ค. 2022
- 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.
This is what we called.. quality content
yes
Gold advice.. never jump to 150grams protien from 20gram.. your body is gona get shocked lol
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.
Same 😫
@@extremlytop-secret8676same!!!! I feel relieved after hearing this
150 g protein m daily ka 500₹ kharcha😢
Bhai kya chal raha hai... Bani body?
same😅😢😢😢
Isse badiya salah aaj tak kisse ne nahi di.. This is pure gold
Best fitness youtuber, I also follow his student workout schedule and the results r amazing ❤️
Where can I find the results?
Correct knowledge, best explained 👍🏻
That's some sensible content🙌🏻
Very informative, please do for carbohydrates and fats
Thank You So Much Sir For The Kind Good And Useful Information😊❤
Always welcome
The protein companies peddle the lies that you need 2g/kg bodyweight. Logically you need more protein than your LBM to build more LBM.
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
Pls explain what do you mean?
@@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
@@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.
Bhai protein ho ja raha lekin calories nhi ho pa rhi to weight fain hoga kya. ?
Damn really?? I was so depressed chasing 1gm per pound of body weight thanx bro 😄
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
@@warriortrader8017what?😂😅
true
@@anshulshrivastava1518 just check it u I'll get to know or check any recomposition calculator that's in 2.2 xkg mostly
1.5 GM per kg your weight is fine
Perfect short,jo TH-camr ghanto video bnake nhi smja pate wo is 15 sec me, wah👏
Nice Logic … but would have been better if you go a little slow when you gave those calculations …
Sach meh yaar dimaag ke upar se hawa bheh gayi..🤣🤣
nice video abhinav, appreciate your efforts
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.
Nahi smja
That’s less but adequate I guess.
TRUE THO, ZYADA KHAANE SEY NAHI BALKE ZYADA DIGEST HOONE SEY BODY GROW HOTI HAI
Good information sir hats off this what we need...❤❤❤
Your content has evolve greatly 👍
He is right i am trying this amount for 6 months results are good
a very useful short for a beginner
You have best knowledge sir 👍👍👍👍
Thanks sir😊
Hands down best fitness youtuber
He solved all my queries in just one videos. Loved it brother
Beautiful and different advice form the others 🙏❤️
Very nice explanation
Superb job sir…
Thanks
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
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
It depends on your genetics too. Many people need way more to get their desired body.
@@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.😊
Absolutely correct brother ❤❤
Garam paani ya thanda paani mae lena chahiye. Milk se milana kya sahi hai ya sorf paani?
Finally kisi ne sahi se guide kia ki body fat percentage ko minus karke .us hisaab se protein requiremnt check karna...
Helpful bro🎉👐
Pls make a video on how protein athletes need jo cricket khelte h aur workout bhi krte h pls banye bauth problem hoti h
I don't have words to how to thank you Bhai ❤️
Good advice
Hi it means we need to eat 85grams of protein in a day or after a workout?? Sorry I didn’t get it back. 😊
This is well-explained
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)
Bring this series back. How much Fats and Carbs do we need?
Thank you soo much mai issi chij k liye bahut confused tha
Thanks sir
Thanks bhaiya
Wow nice 👌
Thnx sir 😘😘😘😘
Best fitness youtuber
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 🥲
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
@@adityashishodia2807 thanks for the insight. I had already been doing resistance training while doing this diet. 🙏
@@kushagrakumar163updates what is your current weight
@@FaizanAhMed427 now it's 84 bro
@@kushagrakumar163bhai itna sbb khake digestion kharab nai hota?
Thanks you❤
At last! Someone is making sense on this topic!
Bhai kaunsa whey protein sabse achha hai brand me bataoye
Perfect explanation
Glad you liked it
Thanks buddy
@avhinav Vhai , lean body me to bone ka weight ve deducted hoga
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.
What the fuck bro , that is so informative , why I never seen this protine before damn .... Thanks a lot man ...
Bhai me 30 se hi start karunga
Very useful short
Thnk u sir bohot jldi milenge aapse
Quality ❤
What ratio of protein: carbs:fats we should include in our diet
Thank u
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
Love you bro
Vegetarian diet plan batao weekly
Sir please vegetarian k liya v banana ek
Vegetarian need the same amount of protein.
I'm drinking unflavored whey protein and creatine but now I'm so tired of it. Can I drink it with jaggery?
Man you are the best.
i just wanted to ask does lean body mass include mass of bones and organs etc
Omg had a difficult time trying figure out what he is saying, great content though
Looking good Bhaiya 🦍
I can't afford expensive protein powder
But my diet gives me around 100gm of protein my weight is 65kgs
Plzz tell your diet
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
@habibi 7 rotis (I want to know how much one rotis weight? ) pleasee tell me 🥺
100 gm is enough
Are you in maintenance phase or muscle gain?
O.7 gm of protein per kg body weight per day is enough for moderate exercise for regular people for healthy living.
Love you bro❤
Truth
Protein makes my urine acidic so how to deal with it or can you tell me about which types of protein I should take
Acha ❤ itna kam protien chahiye game✌👍👍
Ye lean body mass kaise calculate kare???
I am beginner in it i want to consume just 50-75grams of proteins per day! My body weight is just 70Kg! I am neither fatty nor skinny! Is is okay to consume this much amount of protein!
Recreational purpose meaning
Bhai ek video me 10k stek ke liye 1.2 protein bole aap per body weight
Will you please Guide me once 🙏
Body fat % kaise measure krte hai bhai..?
Bhai koi batado mujhe ki agar main weight training nhi krrha hu body weight se workout krrha to phir bhi mujhe 1 g per kg hi lagega ki nhi aur main to intense workout nhi krta
Thx
Non veg bataya hao veg me kya lana cahiya sir
Everyones needs are different
Gre8 💯💯💯
Protine Hamahe Jaruri Nahi HOTa Bus acchi Dieat Or Exercise Karni Hoti He 😬
Wht about uric acid problem
❤❤
wow ❤️
Bro are you from Maharashtra
Reece Toply
How do I find my lean body mass ?
Samjha nhi lekin sunne main accha laga😅
Pure knowledge no bakwas
How do we measure carbs and fats?
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
My weight is 80kg and m Taking 140-150 gram of protein.. is this right??
Wow
Sir aapka hi Gyan kam Aaya 😢❤
Nice