Maximum protein intake = extremely active = 1 x lean body mass in lbs.Very Active = 0.9 x lean body mass in lbs.Moderately active = 0.8 x lean body mass in lbs.Lightly active = 0.7 x lean body mass in lbs.Minimum protein intake for sedentary people = 0.6 x lean body mass in lbs.Based on the figures above, the ideal protein intake for different activity levels would be as follows: Using your activity level will help you determine your protein intake more precisely. Therefore, your protein intake should be between:ġ12 x 0.6 = 67 g of protein (minimum amount)ġ12 x 1.0 = 112 g of protein (maximum amount) To find out your ideal protein intake, you need to multiply your lean mass by a factor determined by your activity level.Īccording to Volek and Phinney ( The Art and Science of Low Carbohydrate Performance), the multiplying factor should be between 0.6 - 1 grams per a pound (1.3 to 2.2 grams per a kilogram) of lean mass.Īs an example, if your weight is 160 pounds and your body fat is 30%, your lean mass weight is calculated as follows: You don’t want to lose muscles because this will also slow down your metabolism and your body will burn less calories. On the other hand, too little protein may cause muscle loss. Too much protein may disrupt ketosis, as excessive protein will be converted into glycogen and have a similar effect on ketosis as eating too many carbs. The optimal protein intake depends on your lean mass (total weight minus body fat) and your activity level. As a result, TEF on the ketogenic diet will be 10% on average. Protein and carbohydrates have the highest specific dynamic action, while fat has the lowest. TEF represents the increase in metabolic rate when food is ingested. Athletes / Bodybuilders: daily exercise at a professional level (HIIT training, heavy lifting) - calorie expenditure of individuals may vary significantly.Very Active: 5 and more times a week (hard exercise, intense cardio and muscle training at fitness level) and very active jobs (constructive workers, farmers, landscapers, etc.).
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