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Protein is the macronutrient responsible for building and repairing muscle, enzymes, hormones, and immune cells. The recommended intake varies significantly based on activity level — sedentary adults need far less than athletes.
Guia passo a passo
- 1Base recommendation: 0.8g protein per kg body weight (RDA for sedentary adults)
- 2Active individuals: 1.2–2.0g/kg depending on intensity
- 3Bodybuilders and high-intensity athletes: up to 2.2g/kg
- 4Goal adjustment: higher protein during fat loss preserves muscle mass
Exemplos resolvidos
Entrada
70 kg, moderately active, maintain
Resultado
84–105g/day
1.2–1.5g/kg
Entrada
80 kg, athlete, muscle gain
Resultado
128–176g/day
1.6–2.2g/kg
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