is a macronutrient that plays an essential role when it comes to achieving muscle development and giving us enough energy to face our day to day. For this reason, it is essential that each day the body is provided with the amount it needs of it.
How much protein to take a day?
Well, now we are going to point it out and specify it below, so take note.
Recommended dose of protein per day
The first thing that should be clear to you is that the World Health Organization
(WHO) has established that the adequate amount of daily protein that an adult needs is 0.8 grams of it for each kilo that is weighed.
Hence, starting from this maximum, it can be clear that a person who weighs 80 kilos should consume approximately 64 grams of protein per day. These can be ingested, above all, through foods rich in it, such as eggs, meat, dairy products, beans, salmon... Without forgetting that there are also protein supplements, such as the ones we have at sale at Be Levels
: Whey Isolate Protein
and Vegan Isolate Protein
How many grams of protein do you have to take to gain muscle?
Many people are currently interested in protein because they simply want to gain muscle to achieve the physical appearance they desire. And it is that they are aware that when said nutrient is ingested a percentage of the amino acids that are taken go directly to the muscles. Hence, the more protein you take, the greater the chances of improving your muscles.
Those who wish to achieve this goal should keep in mind that it is established that in their case the ideal is to take between 1.2 and 1.8 grams of protein for each kilo of weight they have.
Of course, it is essential that they are aware that not only by eating protein will they get the muscles they want
. The aforementioned intake must be associated with the practice of sports, specifically with exercises that allow the development of those muscles that one wants to work on.
In the same way, it is very important to know that the health authorities worldwide establish that you should never exceed 140 grams of daily protein in the case of women and 170 grams in the case of men.
More interesting facts about protein and gaining muscle
Those who want to lose fat as well as those who want to gain muscle mass, it is important that they are also aware of the role that so-called maintenance calories play. These we can establish that they are with which the weight does not vary.
How can they be calculated? Considering factors such as these:
1.The basal metabolic rate (BMR).
It comes to be the amount of calories that the body needs to carry out its functions at rest, fasting and at room temperature.
The simplest formulas to calculate are these:
- In men, the equation is: (10 x weight per kilo) + (6.25 x height in centimeters) – (5 x age in years) + 5.
- In women, the equation is: (10 x weight in kilos) + (6.25 x height in centimeters) – (5 x age in years) – 161.
2.Expenses per scheduled exercise
That is, it refers to the calories that are lost doing a physical activity that is scheduled, such as going for a daily run or going to the gym.
3.Expenditure for physical activity without exercise (NEAT).
This is the energy expenditure that is carried out with actions such as doing household chores, blinking, talking...
4. The cost due to the thermic effect of food.
With it we are referring to the energy expenditure that the body undertakes when processing food and also when absorbing nutrients from them.
Starting from all these factors is how you can get to calculate the aforementioned maintenance calories. In this sense, it is necessary to know that there are several formulas to do it, although an approximate result can be obtained by adding the Basal Metabolic Rate and the expenditure for physical activity.
Specifically, depending on precisely the amount of exercise a person does, the amount of calories they should ingest will vary. Thus, for example, the person who does little or does not do any must multiply his BMR by 1.2. While whoever exercises between 1 and 3 days a week has to multiply their BMR by 1,375.
For their part, those who do sports between 3 and 5 days a week must multiply said rate by 1.55 and those who do vigorous exercise between 6 and 7 days a week will have to multiply the aforementioned rate by 1.725.