hello i m 30..my height is 5"2 65 kg of weight...i have got a question..i have got 30 kgs of fat according to my body composition...and 18 kgs of lean muscle mass..very less muscle..can u pls tell me ..how much protein should i have daily..as i dont want to excess on protein and i dont do any weights..pls reply
Fat doesnt make you fat. Your body uses fat for energy, it doesnt store it. It stores excess carbs/sugars as body fat. And typically you should eat 1g/kg of lean body mass, but excess of that wont get stored as fat, and it wont make you "bulk up". You maintain or gain muscle by lifting weights. If you're not lifting, you wont bulk up. Sounds to me like you need to gain some more muscle mass any ways and that will help you drop your body fat percentage...
Depends. In general I would say that about 10-35% of your calories coming from protein is good. I try to get about 65-75% of my calories from fat and the rest from carbs (fruits and vegetables).
Just eat until your full and eat 2-3 meals a day. If you eat right your body will tell you how much you need. If you want a number I would say you want to get at least about 50 grams of protein a day.
This answer varies a lot depending on the formula used. I am not going to get into my opinion, but just make sure whatever ratio you choose, it's based on your desired body weight.
If you want to drop 10 kg of fat, calculate your ratios based on whatever that weight is.
0.8 grams of protein per kilogram of "desired body weight" and try to stay under 25 g of protein per meal which seems to be the mTOR (Mammalian target of rapamycin) threshold, this could also keep you younger ;)
I eat under 50 carbs a day and all carbs are fibrous above ground vegetables, 60-70 grams of protein (depending if I am weight training), and about 100+ grams of fat (a large portion of my fat are in form of short chain triglycerides and medium chain triglycerides) I basically do a ketogenic paleo diet.
Honestly I never been so lean and energetic in my life, I actually see abdominal definition, and here i was thinking i don't have any abdominal muscles lol.
Path to Longevity? 6 Answers