Healthier lives 44

How to calculate my rest‑day protein from bodyweight and activity.

To calculate your rest-day protein intake based on bodyweight and activity, a common and practical method is as follows:

Convert your bodyweight to kilograms if you use pounds (1 lb = 0.45 kg).For rest days, aim for about 1.6 to 2.2 grams of protein per kilogram of body weight, depending on your activity level and muscle maintenance goals.

If you know your lean body mass, calculating protein based on that is more precise: 1.0 to 2.0 grams of protein per kilogram of lean body mass is recommended.

Activity level may slightly adjust this: sedentary or low activity rest days lean toward the lower end (1.6 g/kg), while higher activity rest days or active recovery days may require slightly more (up to 2.2 g/kg). 

Example: For someone weighing 70 kg, recommended protein on rest days would be roughly between 112 grams (70 x 1.6) and 154 grams (70 x 2.2) daily.

This calculation supports muscle preservation without excess calories from protein and accounts for reduced energy demands on rest days. 

Many protein calculators integrate factors like age, height, weight, and activity levels for more personalized recommendations .

This approach ensures enough protein to maintain muscle while adjusting for lower energy needs on rest days.

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