Last week we talked about what protein is. Now, let’s talk about how much we should consume to reach our goals.
For a sedentary person, the recommended amount per the NSCA is .36g/ lb you weigh. I weigh 130 lbs so that would be 47g of protein a day.
For someone lifting weights often, doing endurance cardio like running a few times a week, that goes up to .8g/ lb of bodyweight.
I’m 130lbs so that would be 104g/ day of protein.
You can also look at it from a macro perspective .. 10-35% of your daily calories come from protein. This is a wide range but that considers the sedentary along with the extremely active.
This is a wide range but that considers the sedentary along with the extremely active.
When you go into a deficit it is possible that your body will use your muscle for energy, and you don’t want that. This leads to no muscle tone, fat coming back as you rebounds, etc..
So every 100 calories you go below 2000, you need to bump your protein calories by 1%. So if you’re used to eating 25% of your calories from protein, but you knock your cals down to 1800, then you need to bump your protein up to 27%.
Next week we will talk about sources so in the meantime if you need help getting this sorted out, message me and let’s get you set up on a plan!
Head to KyraWilliamsFitness.com/signup to join online personal training and get set up on a personalized clean eating meal plan.
Your Coach,
Kyra
P.S. Wanna know how to get adequate protein? Read this.