There is so much misleading information available about nutrition, diet, weight loss, muscle gain, fat loss you name it its truly a World of confusion. I keep looking at our national averages of weight gain over the past few generations and it's not looking good. What's worse is that we also have an epidemic of people who are killing themselves by trying to be too thin also.
Our bodies will continue to adapt to whatever fuel we put into it essentially until it doesn't have the means to survive. It's simple really, carbohydrates give us the energy to move around and function from a physical perspective. Proteins are like the maintenance staff that shows up after 5:00 and takes care of everything that we messed up or broke that day to prepare us for the next. Fat likes to hang around and can be like our personal bouncer or security personnel that keeps things under control or can jump into action when carbs and protien need some assistance. We don't need a whole team for that just enough to keep us out of harms way.
Attempts were made to find an easy to understand formula to calculate the exact amounts and type of calories needed to cover any body types we wish to tackle. A few different scenarios were mentioned in the very first sentence I wrote. The Keyword here was EASY and while the solution I have today is just that, it's not a perfect formula to cover all of those bases, therefore the search will continue. I am not looking for a good diet or a healthy diet. I am seeking PERFECT NUTRITION tailored specifically to your current Body Mass and level of Fitness. I know it can be done but it won't be today,
I will leave you today with a very good and simple generic guideline to use which can assist everyone who wishes to build a better body. Ultimately I begin with protein intake because if you're deficient there everything else will suffer and make your progress that much more difficult.
Is There a Maximum Amount of Protein?
Maximums are not included in the chart because the recommended maximums are usually calculated by the percentage of calories consumed with the upper limit being 35%. This would be about 170 grams for a person taking in 2000 calories per day if they are not losing weight (people on weight loss diets should not go by percentage). In truth, people rarely have to worry about this maximum as it has been noted repeatedly that people will naturally stop before this point. The body just does not "want" very high levels of protein in the diet, and people start feeling sick (or at least sick of protein) before they consume too much.
If you weigh yourself in kilograms scroll down to the second chart.
| Weight in lbs. |
Minimum Protein |
Athletes Minimum |
|---|---|---|
| 100 | 37 grams | 74 grams |
| 110 | 40 grams | 80 grams |
| 120 | 44 grams | 88 grams |
| 130 | 47 grams | 94 grams |
| 140 | 51 grams | 102 grams |
| 150 | 55 grams | 110 grams |
| 160 | 58 grams | 116 grams |
| 170 | 62 grams | 124 grams |
| 180 | 65 grams | 130 grams |
| 190 | 69 grams | 138 grams |
| 200 | 72 grams | 144 grams |
| 210 | 76 grams | 152 grams |
| 220 | 80 grams | 160 grams |
| 230 | 84 grams | 168 grams |
| 240 | 87 grams | 174 grams |
| 250 | 91 grams | 182 grams |
| 260 | 95 grams | 190 grams |
| 270 | 98 grams | 196 grams |
| 280 | 102 grams | 204 grams |
| 290 | 105 grams | 210 grams |
| 300 | 109 grams | 218 grams |
| Weight in kg. |
Minimum Protein |
Athletes Minimum |
|---|---|---|
| 50 | 40 grams | 80 grams |
| 60 | 48 grams | 96 grams |
| 70 | 56 grams | 112 grams |
| 80 | 64 grams | 128 grams |
| 90 | 72 grams | 144 grams |
| 100 | 80 grams | 160 grams |
| 110 | 88 grams | 176 grams |
| 120 | 96 grams | 192 grams |
| 130 | 104 grams | 208 grams |
| 140 | 112 grams | 224 grams |
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