How much protein should a 15 year old girl consume on a daily basis to gain weight/build muscle. I've recently lost over 10 kilograms in the past 6 months and I'm trying to put it back on. I weigh 36 kilograms now and my height is 5"3.
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A 15-year-old girl who wants to gain weight and build muscle should consume 1.0-1.2 grams of protein per kilogram of her present body weight each day. For example, at 36 kilograms, she should consume approximately 43-48 grams of protein each day. Eggs, lentils, pulses, tofu, lean chicken, fish, and dairy products are good sources of protein. Strength training workouts will also aid in increasing muscle mass. Consuming calorie-dense foods such as nuts and seeds will help you gain weight. Eating small nutrient dense frequent balanced meals is essential for achieving healthy weight gain.
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Reach out to me, Arati Shah founder of Café Nutrition for a detailed diet consultation.
You can add nutrell/soy/dairy products/animal protein etc. But it all depend as per your routine/lifestyle/workstyle etc
Kindly share your routine accordingly we can plan
Healthy afternoon,
For 15 years old girl who is 5’3 and weight 36 . It’s important to focus on proper nutrition to support healthy growth and development.
Protein intake depends on factors like activity level, overall health and individual goals .
On average, teens need about 1.0 to 1.2 gm. Protein per kilogram body weight per day .
This means 36 -43 grams per day .
Sources of protein include:
Lean meat
Eggs
Dairy products
Beans and legumes
Nuts and seeds
Tofu and other plant based
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It’s always best to consult with me through Practo to get personalised advice
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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