How much protein is needed per day? (Koliko proteina je potrebno dnevno?)

For a healthy adult who does not train intensively, the basic recommendation is about 0.8 g of protein per kilogram of body weight per day.

• 60 kg = 48 g of protein per day (132 pounds = 1.70 oz)
• 70 kg = 56 g of protein per day (154 pounds =1.97 oz)
• 80 kg = 64 g of protein per day (176 pounds = 2.26 oz)
• 90 kg = 72 g of protein per day (198 pounds = 2.54 oz)
• 100 kg = 80 g of protein per day (220 pounds = 2.82 oz)

For physically active people who train regularly, the needs are higher, often around 1.2–2.0 g of protein per kilogram of body weight per day.

• 60 kg = 72–120 g of protein per day (132 pounds = 2.54-4.23 oz)
• 70 kg = 84–140 g of protein per day (154 pounds =2.96-4.94 oz)
• 80 kg = 96–160 g of protein per day (176 pounds = 3.39-5 64 oz)
• 90 kg = 108–180 g of protein per day (198 pounds = 3.80-6.35 oz)
• 100 kg = 120–200 g of protein per day (220 pounds = 4.23-7.05 oz)

For a person who trains and wants to increase muscle mass, a practical goal is about 1.6 g of protein per kilogram of body weight per day, and in some cases up to 2.0 g/kg.

• 60 kg = 96–120 g of protein per day (132 pounds =3.39-4.23 oz)
• 70 kg = 112–140 g of protein per day (154 pounds = 3.95-4.94 oz)
• 80 kg = 128–160 g of protein per day (176 pounds = 4.52-5.64 oz) 
• 90 kg = 144–180 g of protein per day (198 pounds = 5.08-6.35 oz)
• 100 kg = 160–200 g of protein per day (220 pounds = 5.64-7.05 oz)

Za zdravu odraslu osobu koja ne trenira intenzivno, osnovna preporuka je oko 0,8 g proteina po kilogramu telesne mase dnevno.

• 60 kg = 48 g proteina dnevno
• 70 kg = 56 g proteina dnevno
• 80 kg = 64 g proteina dnevno
• 90 kg = 72 g proteina dnevno
• 100 kg = 80 g proteina dnevno

Za fizicki aktivne osobe koje redovno treniraju, potrebe su vece, cesto oko 1,2–2,0 g proteina po kilogramu telesne mase dnevno.

• 60 kg = 72–120 g proteina dnevno
• 70 kg = 84–140 g proteina dnevno
• 80 kg = 96–160 g proteina dnevno
• 90 kg = 108–180 g proteina dnevno
• 100 kg = 120–200 g proteina dnevno

Za osobu koja trenira i zeli da poveca misicnu masu, praktican cilj je oko 1,6 g proteina po kilogramu telesne mase dnevno, a u nekim slucajevima i do 2,0 g/kg.

• 60 kg = 96–120 g proteina dnevno
• 70 kg = 112–140 g proteina dnevno
• 80 kg = 128–160 g proteina dnevno
• 90 kg = 144–180 g proteina dnevno
• 100 kg = 160–200 g proteina dnevno