Most people don't know how much protein they should consume. But calculating it is actually much simpler than you think.
Daily protein needs vary from person to person. The most important factors determining this need are:
- Body weight
- Activity level
- Age
- Goal (fat loss or muscle gain)
Dietitians typically calculate protein needs using the grams per kilogram (g/kg) of body weight method.
|
Activity level |
Protein need |
|
Sedentary |
0.8 g/kg |
|
Lightly active |
1.0–1.2 g/kg |
|
Endurance sports |
1.2–1.6 g/kg |
|
Weight training |
1.6–2.2 g/kg |
|
Weight loss process |
1.6–2.4 g/kg |
The calculation is quite simple:
Your body weight (kg) × relevant coefficient
For example, for a person weighing 70 kg and exercising regularly:
70 × 1.6 = 112 g protein / day
Protein is not just about quantity, timing is also important.
Instead of consuming all protein in one meal:
- Distributing it throughout the day
- Supplementing with snacks
yields much more efficient results.
GRUBIT protein bar makes it easier to meet your daily protein target.