Of course, each of us wants to make his diet as useful to the body as possible. In this case, the question arises as to what the norm of proteins per day should be. In this article we will answer not only this question, but also tell you how to calculate the daily protein norm.
The norm of protein intake
To begin with, it is worth noting that in dietetics there is a minimum daily average protein, below which you can not go down in any case. So, an adult should get at least 40 grams of protein a day. Under this figure is understood, not 40 grams of meat, which contains protein, namely the pure substance, which in each product meets a different amount. If this rule is not observed, a person may have some of the body's functions disrupted, as well as amenorrhea (absence of menstruation). The average index of protein per day is 90 g. The maximum value is 110-120 g per day.
The norm of protein when losing weight
Now we will learn how to calculate the protein norm for your weight. This is especially important if you follow the figure. So, in order to calculate the average daily protein norm, you need to calculate the normal body mass, which is different from the real mass. To do this, from the growth in centimeters it is necessary to subtract 100 (if your height is up to 165 cm), 105 (with growth of 166-175 cm) or 110 (height above 175 cm). Based on the received weight, we calculate the protein norm. For people who exercise 1-2 times a week, it is 1.6 g per kg of normal weight. For those who sit on a low-calorie diet - 2 g of protein for each kg of normal weight. Underestimate this rate should not be, since in this case the body will not receive the necessary building material for muscles. In this case, do not forget about the proportions: the ratio of vegetable and animal proteins should be 50 to 50.