Protein کا حساب کیسے لگائیں
Protein کیا ہے؟
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.
مرحلہ وار گائیڈ
- 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
حل شدہ مثالیں
ان پٹ
70 kg, moderately active, maintain
نتیجہ
84–105g/day
1.2–1.5g/kg
ان پٹ
80 kg, athlete, muscle gain
نتیجہ
128–176g/day
1.6–2.2g/kg
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