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Take proteins per day

How much protein to take per day

The daily protein intake a person needs varies depending on several factors, such as age, gender, weight, activity level and individual goals (e.g. muscle building, weight loss, general health). There is no one-size-fits-all approach to protein intake, but there are general guidelines.

In general, it is recommended that adults consume 0.8 grams of protein per kilogram of body weight per day. For people who exercise regularly, athletes and people who want to build muscle mass, protein intake can be higher, ranging from 1.2 to 2.2 grams per kilogram of body weight.

Here are some general categories:

  1. Sedentary adults: About 0.8 grams of protein per kilogram of body weight.

  2. Active adults: 1.2 to 1.7 grams of protein per kilogram of body weight.

  3. Strength athletes: 1.6 to 2.2 grams of protein per kilogram of body weight.

  4. Endurance athletes: 1.2 to 1.4 grams of protein per kilogram of body weight.

It is important to emphasize that these figures are general guidelines and individual needs may vary.

Calculate proteins per day

To calculate your daily protein intake, you can follow these steps:

  1. Determine your weight in kilograms: Weigh yourself and make sure your weight is in kilograms.

  2. Choose your protein goal: Determine your desired daily protein goal based on your activity level, goals (such as muscle building or weight loss), and individual needs. As previously mentioned, recommended amounts vary, but general guidelines include 0.8 grams to 2.2 grams of protein per kilogram of body weight.

  3. Multiply your weight by your protein goal: Multiply your weight in kilograms by the chosen protein goal. This gives you the daily recommended amount of protein.

    For example:

    • If you weigh 70 kg and aim for 1.5 grams of protein per kilogram of body weight: 70 k g x 1 , 5 g / k g = 105 g e i w i t
  4. Divide your protein intake over meals: Divide the daily protein intake over meals and snacks throughout the day to maintain a steady supply of protein.

How to get proteins from food

Proteins are essential nutrients that you can obtain from various foods. Here are some foods rich in protein:

  1. Meat and poultry:

    • Chicken
    • Turkey
    • Beef
    • Pork
    • Lamb
  2. Fish and seafood:

    • salmon
    • Tuna
    • Trout
    • Shrimps
    • Codfish
  3. Dairy products:

    • Milk
    • Yogurt
    • Soft cheese
    • Cheese
    • Eggs
  4. Vegetable protein sources:

    • Beans (e.g. black beans, chickpeas, lentils)
    • Peas
    • Soy products (tofu, tempeh, edamame)
    • Quinoa
    • Nuts and seeds (almonds, peanuts, chia seeds, sunflower seeds)
  5. Grains and whole grain products:

    • Oatmeal
    • Whole grain bread
    • Whole-weat pasta
    • Brown rice
  6. Plant-based milk substitutes:

    • Almond milk
    • Soy milk
    • Oat or rice milk (note the protein content as it may vary)
  7. Protein Supplements:

    • Whey protein
    • Casein protein
    • Soy protein
    • Pea protein
    • Rice protein

It's important to include a variety of protein sources in your diet to ensure you get all the essential amino acids.

Buy extra proteins by using nutritional supplements

You can supplement proteins with our protein shakes . We offer clean and pure nutritional supplements without unnecessary additives so that you are assured of the best quality and taking good care of your body.