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Daily Protein Requirement Chart?
Posted on 9/27/21 at 7:55 pm
Posted on 9/27/21 at 7:55 pm
Is there a chart or other reference source to determine recommended daily protein that takes age, height/weight, and activity level into account?
The FDA recommends 50g of protein per day.
I am 67 years old, small frame, in decent shape and I want to tone up my muscles. I am walking for an hour a day and lifting weights every 3 days - 3 sets of 5 exercises that focus on core, arms, & shoulders.
I drink a shake every day w/30g of protein and eat a diet that is 75% keto (my wife is 100% keto so I eat what she does most of the time). I'm sure my diet is >50g protein daily.
What is the authoritative source for protein consumption?
The FDA recommends 50g of protein per day.
I am 67 years old, small frame, in decent shape and I want to tone up my muscles. I am walking for an hour a day and lifting weights every 3 days - 3 sets of 5 exercises that focus on core, arms, & shoulders.
I drink a shake every day w/30g of protein and eat a diet that is 75% keto (my wife is 100% keto so I eat what she does most of the time). I'm sure my diet is >50g protein daily.
What is the authoritative source for protein consumption?
This post was edited on 9/27/21 at 7:58 pm
2
Posted on 9/27/21 at 8:12 pm to roadkill
Conventional wisdom is that to build, you need to try for 1g/lb body weight. At your age and activity level, with a 75% keto diet, it may be tough to gain muscle. I would advise introducing a minimal level of complex carbs at the right time and amount to sustain your activity level and aiming for .75 g/lb. Gotta eat to gain.
Ultimately, you want to feel good and make progress. Take some time and see what changes make you fee good and go with it.
Ultimately, you want to feel good and make progress. Take some time and see what changes make you fee good and go with it.
Posted on 9/27/21 at 10:34 pm to roadkill
quote:
The FDA recommends 50g of protein per day.
Tells you all you need to know about the FDA
Posted on 9/28/21 at 6:00 am to Larry_Hotdogs
quote:
Conventional wisdom is that to build, you need to try for 1g/lb body weight.
quote:
aiming for .75 g/lb.
Thanks - I will target 1g/lb and use .75g/lb as a minimum.
Posted on 9/28/21 at 7:24 am to roadkill
quote:
Thanks - I will target 1g/lb and use .75g/lb as a minimum.
that will get you on the right path.
as far as your lifting I would recommend you read and follow THE BARBELL PRESCRIPTION by Andy Baker. He is in kingwood and trains over a hundred people that are 65+. He is the authorty when it comes to strength training in the aging population.
Posted on 9/28/21 at 8:03 am to lsu777
quote:
I would recommend you read and follow THE BARBELL PRESCRIPTION by Andy Baker. He is in kingwood and trains over a hundred people that are 65+.
Will do - much appreciated.
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