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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Protein is essential for muscle repair, growth, and overall health. Calculating your protein needs based on your body type helps optimize your diet. Let’s break it down step by step.
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Protein supports muscle repair, immunity, and energy. The amount you need depends on your weight, activity level, and goals like weight loss, maintenance, or muscle gain.
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Ectomorphs (lean), mesomorphs (muscular), and endomorphs (rounded) have different protein needs due to their unique metabolisms and body compositions.
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Ectomorphs burn calories quickly and need 1.2–1.6 grams of protein per kg of body weight. This helps them build lean muscle and sustain energy levels.
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Mesomorphs naturally have more muscle and need 1.4–1.8 grams of protein per kg of body weight to maintain muscle mass and support strength training.
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Endomorphs may have slower metabolisms and need 1.2–1.5 grams of protein per kg of body weight. This helps in fat loss and muscle preservation.
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Calculating protein needs by body type ensures your diet supports your goals. Combine this with balanced meals and regular exercise for the best results.
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