Protein Per Mealని ఎలా లెక్కించాలి
Protein Per Meal అంటే ఏమిటి?
A protein per meal calculator determines the optimal protein amount per meal to maximise muscle protein synthesis (MPS). Research suggests the body can effectively use around 20–40g of protein per meal for muscle building.
సూత్రం
protein_g_per_meal = daily_target / number_of_meals; daily_target = weight_kg × 1.6-2.2
- daily_g
- Daily protein (g) — Total daily protein target
- meals
- Number of meals (meals) — How many eating occasions per day
- per_meal
- Per meal (g) — Protein distributed across meals
దశల వారీ గైడ్
- 1Daily protein target ≈ 1.6–2.2g per kg body weight for muscle building
- 2Per meal = Daily target ÷ number of meals
- 3MPS stimulation plateaus around 20–40g per meal for most people
- 4Leucine threshold (~3g) must be reached to trigger MPS
పరిష్కరించిన ఉదాహరణలు
ఇన్పుట్
80kg person, 3 meals
ఫలితం
Daily target 144g → 48g per meal
ఇన్పుట్
70kg person, 4 meals
ఫలితం
Daily target 126g → 31.5g per meal
ఇన్పుట్
60kg person, 5 meals
ఫలితం
Daily target 108g → 21.6g per meal
తరచుగా అడిగే ప్రశ్నలు
How much protein do I need daily?
Athletes: 1.6–2.2 g per kg of body weight. Sedentary: 0.8 g/kg. 70 kg person: 112–154 g/day for training.
Why divide across meals?
Muscle protein synthesis maxes out around 20–40 g per meal. More frequent, moderate protein meals optimise muscle building.
What are good protein sources?
Animal: meat, fish, dairy, eggs. Plant: beans, lentils, tofu, nuts. Mix to meet targets.
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