Minou Marwa Mahi

· 18 Nov 2021

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How Much Protein Should You Eat Per Day?

Protein is extremely important for your health, weight loss, and body composition. This article explains exactly how much protein you should be eating. Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition. However, opinions about how much protein you need vary. Most official nutritional organizations recommend a fairly modest protein intake.
The RDA (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight. Is equivalent to:
*56 grams per day for the average sedentary man
*46 grams per day for the average sedentary woman

This may be enough to prevent deficiencies, but how much you need depends on many factors including your activity level, age, muscle mass, physical goals, and overall health.
This article examines optimal amounts of protein and how lifestyle factors such as weight loss, muscle building, and activity levels are taken into account.

What is protein and why is it important?
Proteins are the main building blocks of your body. They are used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that perform many important functions.
Proteins are made up of smaller molecules called amino acids, which bind together like beads on a string. These linked amino acids form long chains of proteins, which then fold into complex shapes.
Your body produces some of these amino acids, but you need to get others called essential amino acids through your diet. Protein is not just a question of quantity, but also of quality.

Generally, animal protein provides all of the essential amino acids in the right ratio so that you can make full use of them. This makes sense, because animal tissues are similar to your own tissues.
If you eat animal products like meat, fish, eggs, or dairy every day, you are probably getting enough protein.
However, if you don't eat foods of animal origin, it can be more difficult to get all of the protein and essential amino acids that your body needs. If you are on a plant-based diet, this article on the best sources of protein for vegans. Few people need protein supplementation, but it can be helpful for athletes and bodybuilders.

NOTE: Protein is a structural molecule comprising amino acids, many of which cannot be produced by your body. Foods of animal origin are generally high in protein, providing all the essential amino acids.

May help with weight loss and prevent weight gain
Protein is important for weight loss. As you may know, you need to consume fewer calories than you burn to lose weight. Evidence suggests that consuming protein can increase the number of calories you burn by increasing your metabolic rate (calories expended) and reducing your appetite (calories in). Consuming 25-30% of your total daily calories from protein has been shown to boost metabolism by up to 80-100 calories per day, compared to low protein diets.

Yet probably the most important contribution of protein to weight loss is its ability to reduce appetite, resulting in reduced calorie intake. Protein is better than fat or carbohydrates for keeping you full. In a study in obese men, consuming 25% of calories from protein increased feelings of fullness, as well as late night snacking
cravings and obsessive thoughts about food by 50% and 60% , respectively. In another 12-week study, women who increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 5 kg (11 pounds) by simply adding more protein to their diet.

Plus, protein does more than aid weight loss - it can also prevent weight gain. In one study, a modest increase in protein from 15% to 18% in calories reduced the amount of fat found after weight loss by 50%. A high protein intake also helps you build and maintain muscle mass, which burns a small number of calories around the clock.
Eating more protein makes it easier to stick to any weight loss diet, whether it's a high-carb, low-carb diet, or something in between. According to the previously mentioned studies, a protein intake of around 30% of calories may be optimal for weight loss. This works out to 150 grams per day for a person on a 2000 calorie diet. You can calculate it by multiplying your calorie intake by 0.075.

NOTE: A protein intake of around 30% of calories appears to be optimal for weight loss. It increases your metabolic rate and causes a spontaneous reduction in calorie intake.

Can help you gain muscle and strength
Muscles are largely made up of protein. As with most body tissue, muscles are dynamic and are constantly being broken down and rebuilt. To gain muscle, your body must make more muscle protein than it breaks down.
In other words, there must be a net positive protein balance in your body - often referred to as a nitrogen balance, because protein is high in nitrogen. As such, people who want to build muscle often eat more protein and exercise. Higher protein intake can help build muscle and strength.

Meanwhile, those who want to maintain the muscle they've built may need to increase their protein intake when losing body fat, as high protein intake can help prevent the muscle loss that occurs. usually during a diet. When it comes to muscle mass, studies typically don't look at the percentage of calories from protein, but rather the daily grams of protein per kilogram or pound of body weight. A common recommendation for gaining muscle is 1 gram of protein per pound (2.2 grams per kg) of body weight.

Other scientists have estimated that protein requirements should be at least 0.7 grams per pound (1.6 grams per kg) of body weight. Many studies have attempted to determine the optimal amount of protein for muscle gain, but many have come to various conclusions. Some studies show that consuming more than 0.8 grams per pound (1.8 grams per kg) has no benefit, while others indicate that intakes slightly above 1 gram of protein per pound (2.2 grams per kg) are the best. While it is difficult to give exact numbers due to conflicting study results, around 0.7 to 1 gram per pound (1.6 to 2.2 grams per kg) of body weight seems to be a reasonable estimate.
If you are carrying a lot of body fat, it is a good idea to use your lean mass or target weight instead of your total body weight, as it is primarily your lean mass that determines how much protein you need.

NOTE: Eating enough protein is important if you want to gain and / or maintain muscle. Most studies suggest that 0.7 to 1 gram per pound (1.6 to 2.2 grams per kg) of lean body mass is sufficient.

Protein during pregnancy
During pregnancy, the body needs more protein for tissue development and growth. Protein benefits both mother and baby. The authors of one study suggest that people consume 0.55 to 0.69 grams per pound (1.2 to 1.52 grams per kg) of protein per day during pregnancy. Elsewhere, experts recommend consuming an additional 0.55 grams per pound (1.1 grams per kg) of protein per day during pregnancy. The recommended daily intake of protein while breastfeeding is 0.59 grams per pound (1.3 grams per kg) per day, plus an additional 25 grams.

Food sources are the perfect way to get any nutrient. Good sources include:
*beans, peas and lentils
*eggs
*lean meat
*dairy products
*nuts and seeds
*Tofu
Fish and seafood are also good sources. During pregnancy and breastfeeding, choose fish that are low in mercury and high in omega-3 fatty acids, such as salmon, sardines and anchovies. However, be sure to avoid those that may be high in mercury, such as shark, swordfish, tuile, and king mackerel. Ideally, you should get all of your protein from food sources. In some cases, your health care provider may recommend supplements. However, there are no guidelines for protein supplementation during pregnancy.

Other circumstances that may increase protein requirements
Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary. If your job is physically demanding, or if you walk, run, swim, or exercise a lot, you need to eat more protein. Endurance athletes also need significant amounts of protein - about 0.5 to 0.65 grams per pound (1.2 to 1.4 grams per kg) of body weight.
Seniors also have significantly increased protein requirements - up to 50% higher than the ANR, or about 0.45 to 0.6 grams per pound (1 to 1.3 grams per kg) of body weight. This can help prevent osteoporosis and sarcopenia, two important problems in older people. People recovering from injuries may also need more protein.

NOTE: Physically active people, as well as the elderly and those recovering from injuries, have significantly increased protein requirements.

Do proteins have negative effects on health?
Protein has been unfairly blamed for a number of health issues. Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims. While protein restriction is helpful for people with pre-existing kidney problems, there is no evidence that protein can cause kidney damage in healthy people. In fact, a higher protein intake can lower blood pressure and help fight diabetes, which is two of the main risk factors for kidney disease.

Any suspected adverse effects of protein on kidney function are outweighed by its positive effects on these risk factors. Some people have claimed that too much protein can lead to osteoporosis, but research shows that it can prevent this disease. Overall, there is no evidence that a reasonably high protein intake has adverse effects on healthy people trying to optimize their health.

NOTE: Protein has no negative effect on kidney function in healthy people, and studies show it improves bone health.

How to get enough protein in your diet ?
The best sources of protein are meats, fish, eggs, and dairy products because they contain all of the essential amino acids your body needs. Some plants are also quite high in protein, such as quinoa, legumes, and nuts. However, most people generally don't need to track their protein intake. If you're healthy and trying to stay healthy, simply eating quality sources of protein with most of your meals, along with nutritious plant foods, should get your intake to an optimal level.

What does "grams of protein" actually mean?
This is a very common area of ​​misunderstanding. In nutritional science, “grams of protein” refers to the number of grams of protein from macronutrients, not the number of grams of a food containing protein like meat or eggs. An 8-ounce serving of beef weighs 226 grams but contains only 61 grams of protein. Likewise, a large egg weighs 46 grams but contains only 6 grams of protein.

What about the average person?
If you are at a healthy weight, don't lift weights, or exercise a lot, aiming for 0.36 to 0.6 grams per pound (0.8 to 1.3 grams per kg) is a reasonable estimate. Is equivalent to:
- 56-91 grams per day for the average man
- 46-75 grams per day for the average woman
Nonetheless, given that there is no evidence of harm or significant evidence of benefit, it is probably better for most people to overindulge in protein rather than less.

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