For a 70 kg person building muscle through resistance training, aim for 1.6-2.2 grams of protein per kg of body weight daily, equating to 112-154 grams total. This supports maximal muscle protein synthesis beyond the RDA of 0.8 g/kg.
Recommended Range
Evidence from meta-analyses shows 1.6 g/kg maximizes lean mass and strength gains during training, with benefits plateauing above 2.2 g/kg. For 70 kg: 112g minimum, up to 154g for advanced lifters or caloric deficits. Beginners or moderate trainers suffice with 1.2-1.6 g/kg (84-112g).
Factors Influencing Needs
Higher needs apply in caloric surplus for bulking or if training intensely 4+ days/week. Distribute across 3-5 meals (20-40g each) for optimal synthesis. Your interest in 100-120g daily aligns well for moderate goals.
Sources and Tips
Prioritize whole foods: eggs, chicken, dairy, lentils, paneer (common in India). Supplement with whey if needed to hit targets affordably. Track via apps; pair with 1.6-2.4g/kg carbs for energy.
0 comments