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How Much Protein Do I Need? A Quick Guide

Meal Protein (g)

Breakfast 15–20

Lunch 25–30

Dinner 25–30

These amounts work for most adults, but adjust if you’re training hard, older, or have a medical condition.

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1. What’s the Right Total Daily Intake?

Body Weight (lb) Protein per Day

< 130 0.5–0.6 g/lb

130–160 0.6–0.8 g/lb

> 160 0.8–1.0 g/lb

Example:

A 150‑lb adult should aim for 90–120 g of protein per day.

> Why?

> Protein is needed for muscle repair, hormone production, and immune function. The above ranges balance these needs while preventing excess that could be stored as fat or cause strain on kidneys.

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2️⃣ Choosing the Right Protein

Type Typical Cost (USD) Calorie per Serving Key Benefits

Whey $0.50–$1.00 ~120 kcal Fast absorption, rich in BCAAs

Casein $0.60–$1.20 ~110 kcal Slow release, ideal before sleep

Soy $0.30–$0.70 ~110 kcal Plant-based, good for vegans

Pea $0.40–$0.80 ~120 kcal Hypoallergenic, high in iron

Hemp $0.60–$1.00 ~140 kcal Omega-3 & 6 fatty acids

> Pro tip: A single scoop (≈30g) is usually enough to provide around 110–140 calories and 20–25g of protein.

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? Quick Tips for a Balanced Diet

Goal How to Achieve It

Weight loss Reduce total calorie intake by 500‑750 kcal/day, focus on lean proteins & veggies.

Muscle gain Aim for 1.2–2g protein per kg body weight; keep carbs moderate (~40% of calories).

Metabolism boost Include a mix of protein, healthy fats, and complex carbs; stay hydrated.

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? Sample Daily Meal Plan

Time Breakfast Lunch Snack Dinner Approx. Calories

7:00 AM Greek yogurt + berries + 1 tbsp chia seeds Grilled chicken salad (spinach, cherry tomatoes, avocado) Handful almonds + an apple Baked salmon + quinoa + steamed broccoli 1800–2000 kcal

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?️ Quick Tips for a Healthy Lifestyle

Tip Why It Helps

Move: Aim for at least 150 min/week of moderate activity. Improves heart health, boosts mood.

Hydrate: Drink water before meals. Aids digestion, keeps energy steady.

Sleep: 7–9 hours nightly. Regulates hormones that control appetite.

Mindful Eating: Eat slowly and stop when full. Reduces overeating.

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? Resources

CDC Healthy Weight(https://www.cdc.gov/healthyweight/)

NIH Nutrition Facts(https://www.nutrition.gov/)

MyFitnessPal(https://www.myfitnesspal.com/) – track food & activity.

Feel free to tailor any section or add more specific tips!
https://www.valley.md/dianabol-cycle-benefits-and-risks

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