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The first step was calculating my recommended daily protein intake, which depends on weight in kilograms. I’m 5’9” and usually hover between 155 and 165 pounds, which equals about 70 kilograms.
The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
The difference here though is that protein should be in the 30 to 40 gram range. While these two macros should be prioritized, per St. Pierre, healthy fats also play a role in recovery and should ...
[39] [50] [51] When food protein intake is periodically high or low, the body tries to keep protein levels at an equilibrium by using the "labile protein reserve" to compensate for daily variations in protein intake. However, unlike body fat as a reserve for future caloric needs, there is no protein storage for future needs. [2] Excessive ...
Tolerable upper intake levels (UL), to caution against excessive intake of nutrients (like vitamin A and selenium) that can be harmful in large amounts. This is the highest level of sustained daily nutrient consumption that is considered to be safe for, and cause no side effects in, 97.5% of healthy individuals in each life stage and sex group.
"Everyone is different, but for most healthy individuals looking to build muscle, aiming for 1.2-1.4g per kg protein is helpful," Nadeau says. In other words, a target of 81.6 to 95.2 grams for ...
By contrast, a healthy daily intake is much lower. Since American adults usually have sedentary lifestyles guidelines suggest 1,600–2,000 kcal (6,700–8,400 kJ) is appropriate for most women and 2,000–2,600 kcal (8,400–10,900 kJ) is appropriate for men with the same physical activity level .
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