Everyday we need nutrients for our body’s growth and development. This process is controlled by the endocrine system and in particular, by the activity of hormones. Hormones are produced by endocrine glands, located mainly in the neck (thyroid gland), abdomen (adrenal glands) and near the kidneys. Proper diet should be rich in protein to provide the body with this material needed for hormone synthesis and be a source of energy. Protein supplements can be used while dieting to maintain muscle mass and reduce fat storage, or as additional way to increase your body’s intake of vitamins, minerals, amino acids and improve health and well-being.
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Protein for male athlet
70 KG MAN
Protein requirements for the 70 kg man are as follows:
1.5 grams of protein per kilogram of body weight per day (0.68 grams per lb)
70 x 1.5 = 105 grams of protein per day
The recommended intake is based on a sedentary lifestyle and does not take into account any physical activity or exercise performed. If you are active or exercising regularly, you may need to increase your protein intake to support muscle growth and recovery.
A 70 kg man requires approximately 0.8 g of protein per kg of body weight, or about 56 g for the average male.
The recommended daily allowance (RDA) for protein is 0.8 g per kg of body weight for healthy adults, which is the amount needed to prevent deficiency symptoms such as muscle loss and weakness. Although this is sufficient for most people, it may not be enough for those who are trying to build muscle or lose weight.
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Protein requirements increase during periods of growth and development, pregnancy and lactation, as well as in response to exercise training. Therefore, it’s important to meet these needs by consuming adequate amounts of high-quality protein from a variety of foods throughout the day.
The amount of protein a person needs to eat depends on their weight, age and level of physical activity. The general recommendation for an adult is 0.8g of protein per kilogram of body weight. However, athletes need more protein than this as they are building muscle mass to help them perform better.
This article looks at how much protein you need to eat in order to lose, gain or maintain weight, as well as how much protein you need when exercising and the benefits of high-protein diets.
How much protein do I need?
The average man requires 0.8g of protein per kilogram of body weight each day. Therefore, if you weigh 70kg (11 stone), you will need 57g (1¼oz) of protein each day in your diet – that’s around two pieces of chicken breast or 1½ small cans of tuna fish per day.
Protein should account for 10-20% of your total daily calories consumed (2). This means that if you are eating 2200 calories per day, 210-420 calories should be coming from protein sources such as meat and dairy products (3).
Protein is a macronutrient found in foods like meat, fish, and poultry. Protein is also found in plants like beans and nuts.
The average protein requirement for men over the age of 19 is 56 grams per day. This amount includes both protein from food and protein from supplements. For your specific weight and age, this can vary depending on your activity level.
How much protein do you need to eat? The short answer is that it depends on your weight, age and gender.
The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight per day. For example, if you weigh 70 kilograms (154 pounds), the recommended amount of protein is 56 grams per day. This is an estimate based on the minimum amount of protein necessary to prevent deficiency symptoms and maintain health (1).
The RDA of protein was determined by calculating the average daily requirement for healthy adults based on their nitrogen balance, which measures how much nitrogen we excrete in our urine compared to what we consume from food (1).
However, this recommendation does not account for varying needs in different populations or during certain stages in life — such as during pregnancy and breastfeeding or when recovering from an injury or illness.
How much protein a man needs depends on his body weight, age, and activity level. The average amount of protein recommended for men is about 0.8 grams per kilogram of body weight. This means that a 70-kilogram (154-pound) man needs about 56 grams of protein each day. However, this number can vary depending on your daily physical activity level.
According to the National Institutes of Health (NIH), adult males over 19 years old should consume 0.8 grams of protein per kilogram of body weight daily. For example, a 70-kilogram man would need 56 grams of protein each day (0.8 x 70 kg = 56 g/day).
The recommended amount of protein changes depending on other factors such as your activity level, gender and age range:
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Recommended Protein Intake for Men by Age Range*
Age Range Recommended Protein Intake for Men per Day
19-30 years 57 grams/day
31-50 years 50 grams/day
51+ years 46 grams/day**
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. For the average 70-kg male, this translates to 56 grams of protein per day — a little less than half his daily caloric intake. If he eats 2,500 calories per day, that’s about 10 percent of his total calories coming from protein.
For muscle growth and repair, though, you need more than the RDA. The RDA doesn’t take into account your goals — it’s set at what’s needed by almost all healthy people to maintain health and prevent deficiency diseases like scurvy or rickets.
The American College of Sports Medicine recommends 1 gram of protein per kilogram of body weight per day for endurance athletes and strength trainers alike. That’s 70 grams for our hypothetical 70-kilogram male athlete — pretty close to what he needs just to stay healthy!
How Much Protein Do I Need?
Protein is a macronutrient that helps your body build and repair tissues, such as muscle. It also plays a role in many other processes in the body, including growth, immune function and energy metabolism.
The Institute of Medicine (IOM) sets the Recommended Dietary Allowance (RDA) for protein based on age and gender. The RDA provides an estimate of how much protein you need each day to meet your body’s needs.
However, most people will not consume enough protein from their diet alone — even those who consume lots of meat and dairy products. That’s why it’s important to supplement your diet with protein powder or another high-protein product.
The amount of protein you need depends on your weight, age and activity level. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight.
If you’re moderately active, you’ll want to consume at least 56 grams of protein each day. If you’re more active — such as a competitive athlete or bodybuilder — then you’ll need more than 56 grams daily.
The National Strength and Conditioning Association recommends 1 gram of protein per pound of body weight for strength training athletes. So if you weigh 200 pounds, this would mean about 200 grams of protein daily for optimal performance and muscle building.
The Mayo Clinic recommends 1 gram of protein per kilogram of body weight for middle-aged adults who are sedentary or moderately active. So if you weigh 70 kilograms (154 pounds), this would mean about 70 grams daily.
The amount of protein you need depends on your body weight and activity level. The average person needs about 0.8 grams of protein per kilogram of body weight. That means that if you weigh 70 kilograms (154 pounds), you need roughly 56 grams of protein daily.
The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults — or around 50 grams for someone who weighs 150 pounds (68 kilograms).
This is the amount of protein experts say most healthy people should get every day to help with muscle repair and growth, as well as other bodily functions such as regulating hormones and enzymes.
The RDA was established by the Food and Nutrition Board at the Institute of Medicine based on studies that compared people who ate more protein than normal with those who ate less than normal.