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Protein is the building block of your body.
It supports muscle repair, immunity, and energy.
Protein needs depend on age, weight, and activity level.
The average adult needs 0.8 grams per kg of body weight daily.
Step 1: Convert your weight to kilograms (lbs ÷ 2.2).
Step 2: Multiply by 0.8 (or more if you're active).
Example: 70kg x 0.8 = 56 grams of protein/day.
Athletes and active people need 1.2–2.0 grams per kg daily.
This supports muscle recovery and performance.
✔ Animal: Chicken, Fish, Eggs, Dairy.
✔ Plant: Beans, Lentils, Tofu, Quinoa, Nuts.
✔ Aim for 20–30 grams per meal for better absorption.
✔ Snack on high-protein options like Greek yogurt or almonds.
✔ Feeling weak, tired, or losing muscle?
✔ You might not be getting enough protein!
✔ Too much protein can stress kidneys and lead to dehydration.
✔ Stay within your recommended range.
✔ Understand your body's needs and choose balanced meals.
✔ Visit Fastholic.com for more health tips and tools!