But one thing is true: eating all of that protein in a single meal won't be much fun! you'll feel a whole lot better, and stick with your approach for longer, if you have a plan. if you're struggling to get enough protein, consider these time tested strategies: eat 3 4 solid meals a day, each containing 20 40 grams of protein. A protein intake of 1.2 g kg is likely enough to maximize muscle growth in a caloric balance. during weight loss, a protein intake of 1.2 g kg is likely enough to maximize both your fat loss and muscle retention. up to 1.5 g kg might be beneficial if you have a large muscle mass or are in a large caloric deficit. 6 7 8 9.
People who are highly active, or who wish to build more muscle should generally consume more protein. some sources suggest consuming between 1.8 to 2 g kg for those who are highly active. the amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor. As a starting point, the most common recommendation is to eat between 0.8 and 1 gram of protein for each kilogram of body weight each day. let’s break down the math: if you know your weight in. How much protein should i eat to gain muscle and lose fat? multiple sporting bodies have said that a minimum intake for those looking to gain muscle, lose fat, and improve athletic performance is. The recommended percentage of daily calories from proteins is typically 10% to 35% protein. protein contains 4 calories per gram. this means, if you eat about 2,000 calories per day, you’d want.
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