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It depends on so many things like your BMI, workout routines etc.. 65g of protein a day is a good amount for a 15 yro female tho if you’re lifting! It’s important to make sure you’re getting enough protein to help build muscle and burn fat. Just remember, there are lots of different sources of protien.. So don’t be afraid to mix it up. And remember, muscle weighs more than fat, so don’t get too caught up in the number on the scale. Just keep eating that protein, and you’ll be looking lean and strong in no time. (But don’t forget to have fun and enjoy the journey too) ++DO NOT work out excessively it can fuc- up your periods..
If she is already healthy she doesn’t need to be “lean”.
But if she does need to lose weight, up that protein, rather low. Chicken, beef, venison, eggs, yogurt… easily hit your target.
Calorie deficit, a minor one. Growing kids need nutrients. Limit or remove ultra processed junk food and drinks.
Also, parents need to support healthy lifestyles by example. If you eat garbage, so does your household.
Not enough information provided. The amount of protein for your diet is influenced by your weight. There are charts online which should give you that specific information. Also note that excess protein will get turned into fat.
The MINIMUM protein requirement, for a sedentary person, is 0.8g per 1 kg of body weight.(Or 0.36g per 1 lb for those who like to mix units).
Those above 40, probably need 1.1-1.2g per kg body weight, cos they lose muscle faster.
People who exercise, also need more, from 1.1-1.7g per kg.
2g per kg is probably as high as you should go. I’ve been told of risks of kidney stones if you go higher (and would love to see sources showing any organ damage).
Sources:
It depends how much you weigh really, everyone’s needs very. I will say that you can’t turn fat into muscle however you can absolutely lose body fat while gaining muscle, especially as a beginner, which I think is where the confusion often lies.
You will need to do some resistance training to build up muscle.
And I would probably eating more protein if you want to optimise that, but at your age and stage you’ll still do pretty well regardless - my protein wasn’t optimal and I still did pretty well.
You are quite young at 15, which is fine, lifting weights and gaining muscle is so good for you, but be careful of falling into the traps of body dysmorphia and try to have realistic performace goals like lifting X weight, running x distance is y time, or you know just something that’s not body related so you are positively focusing on something else as well. Biggest mistake I made was only focusing on my body at the beginning because it can be a slow process and sometimes not even whats needed if you’re already healthy, so other goals alongside keep you ticking away and seeing gains in other ways.
It strongly depend on your personal needs , your height and weight, and what you do.Proteins are overrated, 40 is enough for a young lady (not less).Just eat enough food with enough variety, she isn’t bodybuilding I believe, then such attention isn’t necessary. Just make her eat what she wants (avoiding heavily processed foods) and in the right quantities. She just need to eat enough, you don’t need science to prevent protein deficiency.Protein deficiency occur on peoples who have severe eating disorders, or starving peoples that eat few calories and starchy foods.More she eats and more body mass and muscles she can grow. Girls don’t require much proteins and unless she is anorexic she will be fine.