I’ve seen so many numbers.
Today I read: 1 to 2 grams of protein per kilogram of ideal body weight.
What is ‘ideal body weight’? Middle of BMI?
1-2 is a massive difference. How do you decide 1 or 2?
For me at 5 ft 4 in (162.6 cm):
Healthy BMI range (18.5–24.9) = about 7 st 10 lb – 10 st 6 lb
Middle of the healthy BMI range (BMI 21.7) = about 9 st 1 lb (57.6 kg)
So, using the recommendation of 1–2 g protein/kg of ideal body weight, that would be 58–115 g protein/day.
I’m having:
two protein yoghurts per day - 30g
collagen supplement - 12.6g
a portion of meat in the evening - usually chicken - 32g
coffee with milk - 7g
What else could I add? My appetite is low. Today I also had a protein yoghurt drink with another 26g of protein. I find if I eat more at lunch I am really sleepy in the afternoon. I do have spare calories and I’m not ‘eating’ my exercise calories.