- Protein intake for an adult range: 10 - 15% Recommended Protein Intakes Activity Level Grams of Protein per lb Body Weight per day Sedentary 0.4g / lb Strength Athletes 0.5-0.8g / lb Endurance Athletes 0.5-0.6g / lb In-take adequate number of daily protein per your body weight! 🥚🥩🍗🐟

THE RECOMMENDED BALANCE DIET: - Relative balance of carbohydrate, fat, and protein! Carbohydrate: 55 - 60% Fat: No more than 35% (less than 10% saturated) Protein: 10 - 15% TIPS for OPTIMAL WEIGHT LOSS: - Decreasing Fat Mass and Increasing Fat-Free Mass! - Work towards losing no more than 0.5 - 1kg (less than 2.2lbs) per week. 3,500 Kcal = 1LB. - Decreasing caloric intake by 200 to 500 kcal per day from Basal Metabolic Rate (BMR) will allow weight loses about 0.5kg (1.1lb) per week, *combined with sound exercise program. - The purpose of weight loss programs is to lose body fat, not fat-free mass. - Resistance training promotes gains in fat-free mass, and loss of fat mass 😤