How much protein do you need per kg of body weight?

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for a sedentary adult ( 1 ). However, active individuals, older adults, and those with specific health or fitness goals may require 1.2-2.0 grams per kilogram. This range supports muscle health, recovery, and maintenance.

Are avocados high in protein?

No, avocados are not high in protein compared to other foods. One medium avocado (100 grams) provides approximately 2 grams of protein ( 14 ). While avocados are rich in healthy fats and fiber, they’re not a significant source of protein.

Does protein burn fat without exercise?

Protein alone doesn’t “burn fat”, but it can support fat loss as part of a balanced diet . Protein helps keep you full for longer, which may help you reduce calorie intake ( 15 ). It also preserves muscle mass during calorie deficits ( 16 ). Exercise amplifies these effects by increasing muscle maintenance and fat burning ( 17 ).

Is two protein shakes a day bad?

Two protein shakes a day is not inherently bad, as long as they fit into your total diet and meet your protein needs without going overboard. Whole foods should still be your primary source of nutrients. An over-reliance on shakes can lead to missing out on fiber and other nutrients that are found in whole foods.