Protein is one of the essential macronutrients that your body needs for various reasons. It helps with several bodily functions, such as supporting the immune system, producing hormones, growing and repairing muscles, etc. This is why you consume it every day. But you may often come up with the question, ‘How much protein do I need?’ in mind. Well, don’t worry, you will get to know the answer to this question of yours. In this blog today, you will explore everything about your question ‘how much protein do I need’ and more.
Why is this Essential for Your Body?
Before getting the answer to your question ‘how much protein do I need’, you should know why you need protein in the first place.
Muscle Repair and Growth
It is the building block for your muscle tissue. This macronutrient is vital for bodybuilders, athletes and other individuals who are looking forward to maintain, build or gain muscle mass.
Weight Management
When you consume it, it makes you feel fuller for longer period. As a result, you do not feel the urge of eating ensuring less calorie intake. This is how it helps with your weight management.
Bone Health
It is extremely essential for bone health. It fosters the production of hormones, which enhances mineral density in your bones.
Immune Function
Your immune function is strengthened by it. It helps with the production of antibodies that fight off infections.
How Much Do I Need?
If you are bothered by this question ‘how much protein do I need’, then don’t worry. You will get to know everything here. 0.8 grams per kg of body weight is recommended or RDA (Recommended Dietary Allowance). It indicates that an individual weighing 70 kg should consume around 56 grams every day.
However, different individuals have different requirements depending on various factors and aspects like health goals, activity level, and age.
Individuals with Sedentary Lifestyle – How Much Protein Do I Need
Individuals with a sedentary lifestyle have a different RDA as compared to active individuals. The recommended dietary allowance for a sedentary man is 56 grams and 46 grams for women.
Active Individuals – How Much Protein Do I Need
If you are an active adult, then your daily requirement will be higher than that of inactive individuals. An average active man needs 1.2-2.0 grams of protein for every kg of their body weight.
Bodybuilders and Athletes – How Much Protein Do I Need
The bodybuilders and athletes need higher amount of protein on regular basis for the obvious reasons. Their muscles need to repair and grow faster and better with the help of more amount of it. Hence, their RDA is 2.2 grams of protein per kg of their body weight.
Older Adults – How Much Protein Do I Need
As you age, your body requires a sufficient amount of protein for muscle maintenance. This is why you should consume a higher amount of it while getting older. Older adults need about 1.2-2 grams for every kg of their body weight. ‘
How to Calculate Your Daily Requirement?
If you are bothered with the question ‘how much do I need’ in your mind, then you can calculate your daily requirement in the following manner.
- First, know your weight in kg.
- Now you have to explore the activity levels for different individuals, such as sedentary individuals (0.8/kg), athletes (1.6-2.2 g/kg), active individuals (1.2-2.0 g/kg)
- Now, you are required to multiply the selected factor with your weight to get your required daily requirement.
For instance, if you are a healthy adult and your weight is 70 kg, then your daily protein requirement will be 70×1.5= 105 gm.
What are Different Sources of Protein for You to Consider?
There are various sources that you might consider to fulfill your daily protein needs. Some of these sources are described below:
Animal-Based
These types are considered the most popular around the world. Animal-based protein contains all the essential amino acids.
- Different fishes like tuna, salmon, catfish, etc.
- Eggs
- Meat of different animals like chicken, mutton, beef, pork, and venison.
- Greek yoghurt
Plant-Based
These types of proteins are preferred and consumed by vegans and vegetarians. Some plant-based proteins may not have complete amino acids, but they somehow fulfill the protein requirement in the human body.
- Tofu
- Quinoa
- Chickpeas
- Lentils
Time to Consume Protein
Is there any time suitable for protein consumption? Well, not really. It is important for you to know the answer to the question, ‘how much protein do I need ‘. This is recommended that you consume protein throughout the day rather than eat it all once a day. It nourishes your body. It would be better for you to include this in small amounts in every meal, from breakfast to dinner. If you work out, then it is ideal for you to take 20-30 grams to aid recovery.
Myths about Protein Consumption
There are some myths surrounding protein consumption that you need to know. Knowing such myths will help you take better decision for your daily protein intake.
Myth 1: Protein-Rich Diet Affects Kidneys
High-protein diets are completely safe and secured for individuals. But if you are suffering from some kidney-related problems, then you should consult a medical professional before consuming high-protein.
Myth 2: More Protein is Better
This is another myth that needs to be busted. Once your requirement is fulfilled, the extra protein does not offer you any additional muscle-building benefits. This extra protein might rather strain your kidneys.
Myth 3: Protein Supplements are a Must
No, it is not. Just consuming protein-rich food is enough to meet your daily requirements. If you fail to fulfill your daily requirements, then you should opt for supplements.
Signs That You Need More
There are several signs that indicate that your protein requirement is not being met. Some of the signs are”
- Increased cravings and hunger.
- Poor wind healing.
- Hair loss or thinning.
- Muscle weakness and fatigue.
Tips to Increase Your Daily Consumption
There are various tips and tricks that you are required to follow to meet your daily requirement. This is how you should go about in regard to the question ‘how much protein do I need’.
Begin the Day Right
Start your day with a protein-enriched breakfast, which should include a protein smoothie, Greek yogurt, or eggs.
Snack Smart
While snacking, opt for protein bars, seeds, or nuts to replenish your body well.
Add More to Your Meal
It is essential for you to add protein in all your meals. Include beans, tofu, fish, chicken, mutton, beef or other meat as and when required.
Experiment
You should do experiments with different recipes to make it protein-enriched. For example, trying some lentil soup or quinoa salad will be beneficial for your health.
How to Adjust Special Diets?
Vegan or Vegetarian Diets
If you are a vegetarian or vegan, then you should focus on different plant-based sources like quinoa, tofu, lentils, and beans. It would be wise on your part to make complementary pair, such as, rice and beans.
Keto or Low-Carb Diets
You should consume animal-based products such as fish, eggs, and meat while maintaining a low-carb diet.
Intermittent Fasting
If you are observing an intermittent fasting, then you should make your meal protein-enriched to meet your daily requirement.
Conclusion
A common question that pops up in your mind is, ‘how much protein do I need’. The thing is, different individuals have different requirements depending on various factors like age, lifestyle, physical activities, and other aspects. Whether you are looking forward to gaining muscle or maintaining fitness, your daily requirements will be different. It would be better for you to consult a dietician to know your exact daily requirements. Otherwise, you can also determine the requirement on your own using the method described above.
It is essential for you to concentrate on a nutrient-rich and balanced meal with high-quality sources. If your approach is right, then you will be able to meet your requirements effectively. It, as a powerful macronutrient, is essential for muscle building, growth, and repair. It is also needed for other bodily functions. This is why you must fulfill your body’s daily requirements. Now you know the answer to ‘how much protein should I eat a day.’ So you can proceed to.
FAQs
How Much Should I Eat?
Ans: It depends on various factors like your age, weight, lifestyle, and other aspects. If you are an average healthy adult, you need 40-50 grams of protein daily.
How Much Protein Per Day is Required for an Athlete?
Ans: An athlete requires more protein every day than a healthy adult. 60-70 grams is needed.
How Much Do I Need a Day?
Ans: An average adult needs 40-50 grams, while an athlete requires more than that.
Does Protein Help to Repair Your Muscles?
Ans: Yes, it is an essential element in growing and repairing your muscles.
Is Protein a Building Block for Your Muscle?
Ans: Yes, it is a vital building block for your muscles.
