Protein requirement

Total Quantity of Protein

Protein is needed for muscle repair.

Hence , the quantity of protein needed will depend on

1. Amount of muscle mass (lean body mass or LBM) in the body and

2. Amount of muscle breakdown caused by weight training (depends on intensity of the weight training)

it does not depend on the fitness goal fat loss or muscle gain.

in an accurate diet plan calculated by a nutritionist, the protein would be calculated based on the

person's lean body mass (LBM) and then the intensity of the weight training.

But here, for simplicity, body weight is used as an estimate of muscle mass to demonstrate the

calculation of protein quantity. the 'grammage' of protein per kg body weight has also been

modified accordingly.

If body weight is used as an estimate of muscle mass, the protein requirement will be as follows

A) A male weighing 60kg and weight training at intermediate intensity level

Total protein needed (per day) = 60kg x 2 gm/kg = 120gm.

B) ) A male weighing 60kg and weight training at intermediate intensity level

Total protein needed (per day) = 60kg x 1.5 gm/kg = 90 gm.

The above table shows that

Protein requirement increases for an exercising person, and it is greater with higher levels of

weight training intensity.

Males have a higher protein requirement (per kg body weight) they are expected to have

a higher muscle mass than a female with similar training intensity. This is due to the male hormone, testosteroneA nutritionist's calculation of protein requirement will vary from the above as per
1. lean body mass (LBM) will be used for calculation, not body weight, especially for persons with
high body fat%
For example - 200 gm protein (calculated as 2 gm/kg body weight) cannot be given blindly to a 100
kg obese person.
2. Grammage of protein used (gm/kg LBM) will be higher for each intensity level since it is
calculated based on LBM, and not body weight.
3. grammage of protein used (gm/kg LBM) will not change for male and female since the
calculation uses LBM directly.
4. protein quantity may be restricted for persons with certain health problem such as liver
kidney or gout problem.
Distribution of protein in each meal.
it is not just enough to supply the total quantity of protein needed by the body. it needs to be given
at regular intervals to sustain muscle repair throughout the day.
since muscle repair (anabolism) is going on continuously day and night in the body, the body
requires protein all the time.
Hence, the total protein required by the body has to be divided equally into all meals throughout
the day.
A typical fat loss or muscle gain diet is based on a 5- meal pattern, with about 3-4 hours gap
between two meals. A great gap can lead to muscle breakdown due to lack of protein and carbohydrates.
Hence, the total quantity of protein needed (per day) has to be divided equally into at least 5 meals.
For example
A) if a 60kg male requires total 120 gm of protein per day
protein quantity (gm) per each the 5 meals - 120 gm = 24-25 gm (to be taken in each meal)
B) if a 60kg female requires total 90 gm of protein per day
protien quantity (gm) per each the 5 meals - 90gm (to be taken in each meal)