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The appropriate amount of protein intake varies depending on your age, gender, weight, health status, and activity level. Here are some general recommendations.
Adults
- General adults: About 0.8g of protein per 1kg of body weight is needed. For example, a person weighing 70kg is recommended to consume about 56g of protein per day. This is roughly equivalent to 200g of chicken breast (assuming 28g of protein per 100g).
- Older adults: To prevent muscle loss, it is recommended to consume 1.0g to 1.2g of protein per 1kg of body weight. For a 70kg older adult, this means 70g to 84g of protein per day, which is approximately 250g to 300g of chicken breast.
For Muscle Growth (Athletes)
- Endurance athletes: Require 1.2g to 1.4g of protein per 1kg of body weight. A 70kg athlete should consume around 84g to 98g of protein daily, which is about 300g to 350g of chicken breast.
- Strength athletes: 1.5g to 2.0g of protein per 1kg of body weight is recommended. A 70kg athlete needs 105g to 140g of protein per day, which is roughly 375g to 500g of chicken breast.
Your protein intake should be adjusted based on various factors, and maintaining a balanced diet and healthy lifestyle is important. It's best to consult with a nutritionist or doctor to create a personalized plan that suits your needs.