Daily protein intake in grams from body weight, goal and training level, using published g/kg ranges, with a per-meal split.
업데이트 검증한 예제: 5
The published range for your goal and training gives about 98 g of protein a day (range 84–112 g), or roughly 25 g at each of 4 meals.
1.2–1.6 g/kg from the lower half of 1.2–2.0 g/kg for athletes (ACSM/AND/DC, 2016).
Where one published range covers all exercisers, regular exercise uses its lower half and hard training its upper half.
Schoenfeld & Aragon (2018) suggest about 0.4 g/kg per meal over at least four meals for muscle building.
Daily protein is body weight in kilograms times a grams-per-kilogram figure taken from published ranges for your goal and training. The adult RDA is 0.8 g/kg; athletes are advised 1.2–2.0 g/kg (ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada, 2016); higher ranges apply during fat loss and muscle building. The target is the midpoint of the range, divided evenly across your meals.
People use it to plan meals around training or a diet. A 70 kg adult who exercises regularly gets 1.2–1.6 g/kg, or 84 to 112 g a day, with a 98 g target of about 25 g at each of 4 meals.
The RDA is a population figure set to cover 97–98 % of healthy adults. From age 65 the PROT-AGE group's minimum of 1.0–1.2 g/kg replaces it. People with kidney disease are usually given separate protein limits by their care team.
검증 출처: IOM RDA 0.8 g/kg × 70 kg = 56 g; ÷ 4 meals; × 4 kcal/g
검증 출처: Python 3.8 decimal: upper half of Morton 2018's 1.6–2.2 g/kg = 1.9–2.2 × 80 kg; midpoint 2.05 × 80
검증 출처: Python 3.8 decimal: lower half of Phillips & Van Loon's 1.8–2.7 g/kg = 1.8–2.25 × 90 kg
검증 출처: PROT-AGE (Bauer 2013): at least 1.0–1.2 g/kg for adults 65+, replacing 0.8; × 60 kg
The US and Canadian RDA for adults is 0.8 g per kg of body weight, set to cover the needs of 97–98 % of healthy people: 56 g a day for a 70 kg adult. It is a floor that prevents deficiency, not a ceiling. Guidance for other groups is higher: 1.2–2.0 g/kg for athletes (ACSM 2016) and at least 1.0–1.2 g/kg for adults over 65 (PROT-AGE 2013).
About 1.6 g per kg a day. A 2018 meta-analysis of 49 trials with 1,863 participants (Morton and colleagues) found that extra protein stopped adding fat-free mass beyond a total intake of 1.62 g/kg, with 2.2 g/kg as the upper confidence limit. For an 80 kg person that is 130 to 176 g a day. The gains came with resistance training; protein alone does not build muscle.
More than the often-quoted 20–25 g, though higher doses are increasingly oxidised for energy. Schoenfeld and Aragon (2018) concluded that muscle building is best served by about 0.4 g/kg per meal over at least four meals, reaching at least 1.6 g/kg a day, and at most about 0.55 g/kg per meal at 2.2 g/kg a day. For a 70 kg person, 0.4 g/kg is 28 g per meal.
More than the RDA. A 2015 review by Leidy and colleagues supports 1.2–1.6 g/kg a day for weight loss and maintenance, and Phillips and Van Loon (2011) proposed 1.8–2.7 g/kg for athletes in an energy deficit to limit muscle loss. For a 90 kg person training regularly, the lower half of that athletic range is 162 to 203 g a day.
정확도는 입력값과 계산 방법의 가정에 따라 달라집니다. 십진 연산은 유효숫자 50자리를 사용하지만, 추정값·수치해석 방법·원본 데이터의 정밀도는 더 낮을 수 있습니다. 표시값을 반올림해도 이러한 한계는 사라지지 않습니다. 독립적인 출처의 풀이와 대조한 계산 예시: 5. 예를 들어 “Sedentary adult at the RDA”은 IOM RDA 0.8 g/kg × 70 kg = 56 g; ÷ 4 meals; × 4 kcal/g와 대조해 확인합니다.
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005); Thomas DT, Erdman KA, Burke LM. ACSM/AND/DC joint position: Nutrition and athletic performance. Med Sci Sports Exerc 2016;48:543–568; Leidy HJ et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015;101:1320S–1329S; Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci 2011;29 Suppl 1:S29–S38; Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. Br J Sports Med 2018;52:376–384; Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). J Am Med Dir Assoc 2013;14:542–559; Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr 2018;15:10.
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