Metabolic Hacker

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What’s BMI.... Let’s check this out....
Body mass index is a frequently used index to assess a person’s body composition. This assessment compares your body weight to your height to come up with a value that indicate whether you are underweight, normal weight, overweight, or obese.
Understanding your body composition is valuable because BMI is directly correlated with health outcomes.

If your BMI is:

Below 18.5 : you are considered as underweight.
18.5-24.9 : you are considered to be in the normal range.
25.0-29.9 : you are considered overweight.
30.0-34.9 : Grade I Obesity 35.0-39.9 : Grade II Obesity.
>40 : Grade III Obesity

Recent researches shows If you are overweight or obese, you develop an increased risk for Diabetes, Hypertension, Stroke, Heart Attack, Breathing problems, Certain cancers (uterine, breast, colon, prostate) and Arthritis.

SO, it’s really important to know where you are in this scale.

🔹If you are underweight, discuss strategies to reach a normal weight with your personal trainer or dietitian.
🔹If you are a normal weight, make healthy food choices and participate in regular physical activity in order to stay where you are at.
🔹If you are overweight or obese, you can begin to lower your disease risk by losing just 5-10% of your current body weight!

But there’s a limitation for this assessment.....

BMI does not take into account that muscle weighs more than fat. For this reason, a person with a muscular built may be misclassified as overweight.
In this situation a waist circumference is a better measure of disease risk.

As with most things in nutrition, there’s no simple answer.Your individual needs depend on your health, body composition, your goal, and level of physical activity (type, intensity, and duration). And even taking all this into account, you’ll end up with a starting number, which you’ll need to adjust through self-experimentation.
We all know protein is one among the three macronutrients that the body needs in larger quantities
The Recommended Dietary Allowance (RDA) states that for sedentary healthy adults, about 0.8 gram of protein per kg of body weight is enough to cover basic daily requirements. In a sense, it’s the minimum amount you need to keep from getting sick — doesn’t mean optimal...

This means a 100 KG sedentary healthy person would need 80 gram of protein a day.

*To determine your minimum daily protein requirement, you can multiply your body weight by 0.8* *(if you are a sedentary healthy individual).*

For athletes, people who workout 🏋‍♀, who have a heavy physical job, who are injured 🤕 or sick, or recovering from surgery , more protein is necessary to build muscle and aid recovery.
For them the story will be little different....
*For people who exercise,The ACSM, and the Academy of Nutrition and Dietetics, recommend 1.2–2.0 g/kg/day to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient.*
Unless you are a performance athlete or bodybuilder,you probably don’t need more than 2.2 gram of protein per kg per day.
For most people, even this relatively higher intake appears to be safe, but not necessarily advisable on a regular basis.
Indeed upper limit of what healthy liver and kidneys can handle is around 3.5 to 4.5 g per kg per day( but we don’t want to stay much time on this range.)
As with any nutrient, consuming more protein than your body can utilise can result in an increase in fat storage.
Note; these recommendations are for healthy individuals,if you have an underlying kidney or liver disease, do contact with your Doctor 👨‍⚕ to know the required protein amount.