Quote:
Originally Posted by mushymindy
Why was my post moved to the war zone? I didn't mean to cause any controversy, I just genuinely wanted some help
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mushymind, also it didn't turn out to be a war at all, rather a useful exchange of ideas.
I'll take the opportunity to review my answer to your previous question.
Your ideal weight should perhaps be 57.5 kg, since you might have set a target with too low of a bodyfat percentage.
Following the WHO, 2002 (the most recent comprehensive official study I found yet on the issue) a reasonable strategy would be what I followed for myself.
The modal (most frequent) requirement in the protein requirement PDF (probability density distribution) which WHO published is 100 mgN/kg = 0.63 g proteins/Kg, for all kinds of proteins. Pls note, the modal requirement < average requirement=0.66 since the distribution is skewed.
Since the answer to your question cannot be deterministic rather probabilistic, I'll give you 4 reference values:
More frequent Who,2002 value:
35 g proteins daily
Rosedale 0.75*kg value:
42 g proteins daily
Reasonable lower bound:
25 g
Reasonable uppper bound:
56 grams.
The complete, honest answer according to the WHO, 2002 study is that, with about 90% certainty, your minimum requirement will probably be something within the range of
25 to 56 grams of proteins.
You can add from 5 to 10 grams if you exercise according to the level of exercise.
The more reasonable choice, statistically speaking, would be to start at 35 grams (modal WHO requirement) and see what happens, then going upward or downward according to your own response.
The best response to monitor, according to Dr. Attia, a recognized expert on nutrition and blogger, is the change in muscle mass. If it decreases, you are starving and must consequently increase your daily intake of proteins until it's no more decreasing.