I was looking for help understanding protein intake information
After reading the protein article I am a bit confused at how the recommendations apply to me. The recommendations read as
" 1. Protein intakes of 1.3-2.2 g/kg/day are likely more than adequate for most individuals, especially among those who are gaining or maintaining weight.
2. Higher protein intakes of 2.3–3.1 g/kg/day may be beneficial for those who are lean and actively losing weight, and/or who are training vigorously 5 times or more per week, and/or who have conditions that produce marked anabolic resistance."
My current body weight is 205 lbs 92kg. My body fat is 21.7 (April 8th via Dexa scan).
I am currently running hypertrophy 1. My goals are hypertrophy and I would like to get body fat percentage down to closer to 15%.
So when I look at protein intake am i looking in the 1.3-2.2 g range or the 2.3–3.1 range?
Thank you!