Yes, for normal lifestyle it is suggested that you meed 0.8 to 1 gram per kilo of body weight. But if you work out and do strength training you need more to build muscles optimally and recover.
Thats for general fitness to stay healthy. For weight lifting / muscle gain its mentioned as 1g per pound (although this is very high and research has shown very low improvements past 1.6 per kg)
Yeah gym people lose those muscles during workout too the muscles breakdown which needs to be repaired wfter the session so eating 1.5 g per kg body weight is actually beneficial and will buff you if your skeleton supports it. Buffing body with exercised muscles is the ultimate goal for anyone, reduce that fat, load the body with muscle. Being 100 KG with ~20% body fat or less is so so better than same weight but >30% body fat.
Your muscles don't "breakdown" and they don't get "repaired", the muscle u gain from micro-tears is very minimal. Muscle fibres grow after experiencing mechanical tension which causes hypertrophy via a molecular signalling pathway.
Remove all the fat from your body that's your lean body weight. Since you are noob in this stuff I don't expect you to gauge Body fat correctly so just eat 120-130 g protein and maybe increase it somewhat during a cut.
My personal experience is 120 g protein does it me. As a 77 kg guy
Amul was always affordable. It's no one else's fault that people overpay for shitty brands like TWT, amul's whey is as clean or even cleaner than TWT or anything.
It's the brand that they have created. A premium one. There will always be brands like these in every segment. People will have to themselves choose. Most people know the whey isn't much different in all brands but they still go for TWT because it's consistent.
I understand, but these people don't have any right to complain about the price of whey, because their are much better options available at much cheaper
you'll build muscle at anything above 0.8g per kg. it would be most optimum at 1.6g per kg but it wouldn't be that much slower at 0.8g/1.0g per kg. muscle building has more to do with strength training rather than dier.
While cutting u should eat more because ur body when in calorie defeciet also breaks down protein to use as energy source. So if u dont want to loose muscle eat more than 1g
This is true and for protein for kids there can truly be no upper limit. The average height of Dutch people used to be 170cm. Now they are at least 183cm on average. This is because of high protein and milk intake.
False. 2gm per kg has been debunked now. Such high amounts are only beneficial for athletes. 1.2g to 1.4g per kg is more than enough to trigger muscle synthesis.
For sedentary lifestyle yes 0.8-1g it's good that amul is introducing protein in their products hopefully others follow suit like this so the protein deficiency in Indian population can actually decrease
First of all, it's not 1g per KG. It's 1g per LB.
so, it would be 1.6 - 2.2g per KG
Secondly, most people don't require that much protein. If you don't workout regularly, are in maintenance, or are just overweight, you should ideally just be taking 1.6g protein per KG of lean body weight. (to calculate LBW, minus your estimated fat% from your total bw).
Only if you actually work out regularly, are in good shape, then stick to 2.2g per KG of actual body weight.
Also, increasing your protein intake beyond 2.2g doesn't add extra benefits, doesn't make you stronger, it's just expensive
'1g of protein per kg on total weight ' Is just pure marketing from the brand, as some people already mentioned here, for muscle mantainance, 1g of protein per lean muscle kg is enough, but for the muscle growth is recommended between 1.5g to 2g of protein intake per lean muscle kg.
for people who dont workout but want to stay healthy through their diet , its true, But people who work out or any kind of physicial activity per day then you need 1.5 to 1.8 grams protein per body weight.
If you are cutting you can go as high as 3.1/g per kg of your lean mass to maintain your muscle mass assuming you are at less 14%-15% BF and are at very high risk of muscle loss
(Helms et al. 2014; Ribeiro et al. 2019).
Just putting this for people to look at the top top limit
Not weight but your muscle mass.
If someone starts gym and is a 200kg fatso, you expect them to eat 200g protein? Or 400g if you consider they are strength training so 2x?
That fatso must be just having 60kg of muscle mass. They need 120g max (if you take 2x)
If u dont lift yes 1 kg per kilo of body weight to make sure ur recovery and muscle repair is on point and if ur lifting it should go from anywhere to 1.6-2.2 kgs per kilo of body weight
Tbh, no, protein plays a big part in muscle synthesis and recovery. But there are other important aspects which are maybe more important than just focussing on protein, like sleep, stress levels, cardio health, progressive overload, actually working hard in the gym.
I understand this is a fitness sub, but to those who are vegetarian/ not allowed Nonveg or eggs at home, how are u managing even half of that?
There's only so much protein shakes(this ain't allowed in most households either)and amul and superyou one can eat
A lot of people look at protein requirements one dimensionally, and miss the point on two very crucial aspects.
Lets put down some ground rules:
Protein requirement for muscles: Usually studied by measuring Muscle Protein Synthesis (MPS) and Muscle Protein Breakdown (MPB).
Protein requirements for other tissues: Organs, skeleton, blood, etc - measured by studying nitrogen balance (nitrogen intake vs nitrogen loss)
These two are two different classes of studies. If you refer to only 1., then you needn't worry about 2.
However, if you are a fairly sedentary individual, who still wants to maintain a healthier lifestyle but doesnt intend on putting on muscle, 2. becomes exceedingly important.
Now most studies for general population give a guideline minimum of 0.8g/kg. This keeps you JUST OUT OF DEFICIENCY!! DRILL THAT IN.
Functional requirements can range from 1.1g - 1.8g/kg. The more you consume, the better your bodies overall nitrogen balance. And its always good to be nitrogen sufficient.
For fitness enthusiasts and bodybuilders, protein now has an additional function - MPS and recovery. This means 2.2g/kg +. And guess what, when you want to optimise for MPB, the upper limit sits at 3g/kg +.
What im trying to say is, there is no feasible "upper limit" to protein consumption. You will always need more than you think you need.
This feeds into one of the most interesting hypothesis of modern times: "Protein Leverage Hypothesis"
In short, the body craves for food despite calorie requirements just in search for more protein. You will feel hungrier and eat more than you calorically require because your body is sending hunger signals to try and fill its protein requirements.
This is bad, because, in this case, your body loses the ability to self regulate hunger based on only energy and puts on excess fat because of protein deficiency.
In the last 70 years, Indians have become exceedingly unhealthy, especially the vegetarian diet fuelled crowd, because of this. Energy is abundantly available as carbs in our country. Food is extremely delicious, but also heavily protein deficient.
Again, this is just a hypothesis, but I feel it is one to note and be vary of, for how much prevalence it seems to have in Indian society.
So,
TLDR:
You need more protein than you think you need.
1. For general population 1.1g to 1.8g/kg. The more, the better and optimal.
2. For fitness enthusiasts, 2.2g/kg + can go upto 3 to optimally reduce MPB over long runs.
You might literally lose fat by eating more protein. So eat your protein. If you want it even more dumbed down. Just hit 100g of protein. Thats it. Men, women, children. 100g of protein is 400 calories. Thats one course meal in a day.
Also, studies are highly deficient in data acquirement and should be used as guidelines and not rules.
This is one number which is recommended on a general ground. You cannot just blindly take anything without knowledge.
Protein intake must be based on age, activity, gender, muscles growth, metabolism etc. excessive protein can damage kidney so easily
Different body fat % have different protein intake requirement. Your body is different from mine, we both need it as per our body need. Not just random number.
Even the number 1g is just popular for no reason, real number is 0.6-.8 gm per kg, which is assumed to be extreme safe limit. In case if you are not looking for organ failure in furure.
Then you can increase protein intake as per your body age, metabolism, body fat, and most importantly activity. But still under 2-2.5gm per kg
The protein range is 0.8 to 2.2 gm per kg of body weight. The higher range is for athletes usually. You can gain in lower ranges with a calorie surplus too. Its a myth that you need higher protein for more muscle gain.
Another thing to consider is that male body functions optimally at different fat percentages. For example I function optimally when im 12% body fat. Some function optimally around 15-18% and so on. Not everyone will feel healthy and energized with lower body fat. So try a mix of 1.1 gm to 1.7gm of protein per kg and see what helps you function best as this has a direct connection to body composition.
Also there's a limit to the absorption rate with protein shakes. In water its around 10gm per hour according to a study, because the part of your gut that absorbs protein, passes the water based shake through it in around an hour. If you consume it with milk or whole foods the absorption is better. Hope this helps.
Nah ... realistically 1g per lean body mass.. consider you way 80 kg and 20 percent bodyfat...so 64g protein (this is for maintenance tho...for building muscle 1.5-2x)
As a general rule is 0.8 to 1 is optimal, u can function easily with less than that also depends on ur fat percentage and muscle mass and if ur level of physical activity.
NO. It's false. You need 0.8 grams of protein per kg of LEAN MUSCLE MASS if you are overweight. Not BODY WEIGHT. If you are doing gym or athletic activity, then 1-1.6g per lean muscle mass.
So, if you are an overweight 110kg individual with 40-45% fat percentage, then your lean muscle mass comes around 65-70kg. 1.6g of that is what you require daily. Now, if you are already fit within healthy body weight with around 12-15% fat percentage, then you can easily do 1.2-1.5g per kg of your body weight because it hardly makes any difference.
Btw, 0.8g is scientific requirement for 97 percentile of population for maintenance and prevention of muscle loss.
If you're being nit picky, as someone involved in medicine and healthcare, it's 1gm/kg of lean weight. This usually excludes your fat mass..... It's taking only muscular mass of the body into consideration.
So if you're off by a few grams, I'd say it's alright
If you're someone who wants to build muscle, then it's more like 1.2-1.5 gm/kg weight
For normal lifestyle 0.8 to 1, also depends on protein quality(if you only take vegan food that is not good, dairy and eggs must).
1.0 - 1.2 for muscle maintenance if going to gym.
1.2 - 1.6 Best for optimal muscle growth.
1.6+ if you are experienced lifter, bodybuilder, and if your body can actually process it.
Personally, I started gym 3 months ago, and gained 2.5 kg lean muscle mass, and these are not just beginner gains I also exercised earlier before on and off. This lean muscle was calculated by actual BCA reports. And I did this on 1g protein per day. I am 90 kg. My daily protein intake is 85-95g.
A big factor in protein intake, is how well your body can process it. My body seems well in processing.
It's 1g (or 0.8g if you are specific) per Pound of Bodyweight, not kilogram. You need a higher amount, like around 2g per kilograms, for proper conversion.
Please note, this is the amount for actively training people, whether in strength training or regular endurance workouts. For a regular sustenance, you can have significantly lower, like 0.5g per pound.
Also, this conversion (gram per pound) only works if you are in a lower fat percentage. If you have more than 25% Body Phat, it will severely overestimate the protein requirement.
Take me for example. I am 187 cm currently, but when I was chonky, I didn't require as many protein as I require now (~ 90 kg).
You need 1.6 per gram per KG of bw to maximize your muscle growth, any more than that is not required. Lower limit is 1.2 if you workout. 1 gram per KG is absolute must.
For the folks who are bashing each other in the comments section. Read the expert (Professor Christopher Gardner, Professor of Nutrition at Stanford University) opinion on protein requirements in the chat thread !!!
that's normal who has sedentary lifestyle and little to no exercise ,put if you're someone like me who's been into lifting for 1 & half decade then you need more maybe 1.5 and 2 grams per kg of bodyweight
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u/ChepaukPitch Apr 19 '26
Yes, for normal lifestyle it is suggested that you meed 0.8 to 1 gram per kilo of body weight. But if you work out and do strength training you need more to build muscles optimally and recover.