WEBVTT

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A protein target is only useful if you

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can turn it into meals.

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Start with the total for your situation, then

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look at breakfast, lunch, dinner and anything you

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already eat between them.

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For generally healthy adults, the usual reference amount

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is zero point eight grams per kilogram daily.

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Sports nutrition guidance often uses one point two

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to two grams.

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Those ranges answer different questions, rather than competing

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for one perfect number.

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Here is a planning example, not a personal

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prescription. Seventy kilograms multiplied by one point six

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gives one hundred and twelve grams for the

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day. Four eating occasions would average twenty-eight grams

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each.

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You do not need four identical meals.

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Add up the protein listed for the amount

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you actually eat.

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A larger dinner can fit alongside a smaller

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breakfast, although leaving almost everything until evening can

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be inconvenient.

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Check whether a label describes one hundred grams,

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one scoop or a prepared serving.

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For powders, the scoop’s weight is not the

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same as its protein content.

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Food and supplements both count toward the total.

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Use the article’s weight table and meal worksheet

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to build a day that works for you.

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If you have a prescribed nutrition plan, use

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its target instead of a general sports range.