When it comes to optimal health, protein is a big deal. However, the amount of protein you should consume per day is not a one-size-fits-all situation. Here’s how to make sure you’re getting enough protein in your diet.
How Much Protein Should You Eat on a Daily Basis?
Every day, men and women should consume a minimum of 0.8 grams (g) of protein per kilogram (kg) of body weight (or 0.36 g per lb.). Some scenarios, such as pregnancy, activity levels, and advanced age, necessitate more than the bare minimum. Increased protein consumption has also been linked to weight loss and muscle gain in studies. As a result, whether you’re trying to lose weight or gain muscle, your protein intake will vary even more.
How much protein should I consume per day?
When we say grams, we mean the grams of the macronutrient protein, not the foods that contain it. One large egg, for example, weighs about 50 g but contains only a little more than 6 g of protein.
When it comes to total protein requirements, the current international Recommended Dietary Allowance (RDA) for both men and women is 0.8 grams per kilogram (g/kg) of body weight (roughly 0.36 g per pound).
This means that a 150-pound person would require approximately 54 g of protein, while a 200-pound person would require 72 g.
This RDA is only the bare minimum required to avoid protein deficiency. Certain people frequently require more protein, such as: Athletes should consume 1.2–2.0 g/kg (0.5–0.9 g/lb).
Women who are pregnant: 1.1 g/kg (0.5 g/lb).
Adults over the age of 65: 1.2 and 2.0 g/kg (0.5–0.9 g/lb).
Protein-rich foods have a thermic effect, which means they can boost your metabolism and increase your use of energy. As a result, increasing the percentage of protein in your diet may result in an increase in energy expenditure.