How Much Protein We Actually Need?


 Protein – How Much Do We Actually Need?


I'm sure you've noticed how many foods and recipes claim about having a lot of protein if you've been shopping recently or perusing food blogs. Pre-packaged meals, such as cereals and pancake mixes, are increasing their protein content, but protein powders and bars are also becoming more and more well-liked. Furthermore, even though protein is a crucial nutrient for a balanced diet, how much do we actually require?

The Role of Protein in our Bodies 


Let's quickly go over the reasons why protein merits all of this attention before we go into the studies on how much to eat. Although protein serves a variety of purposes in the body, the following are the main ones:

  • Increase muscular mass and tissue healing
  • Regulate your metabolism and digestion
  • Control the amounts and effects of hormones required for growth and development.
  • Make up antibodies, which are important immune system components.
  • Give your cells the structure they need to grow strong, healthy skin, nails, and hair.

Recommended Daily Allowance

In conclusion, protein is pretty crucial. At the moment, 0.8 grammes of protein per kilogram of body weight per day is the recommended daily allowance for protein. For instance, a 150 lb (68 kg) adult requires only 6 ounces of beef or chicken to meet their daily requirement of 55 grammes of protein. But it's a common misconception that the RDA represents the precise quantity we should eat.

The RDA is really defined as "the average daily dietary nutrient intake amount sufficient to meet the nutrient requirements of virtually all (97 to 98 percent) healthy individuals in a particular life stage and gender group." Accordingly, the current protein intake advice at 0.8 gram per kilogram body weight per day is more of a minimal requirement for the body to carry out its essential tasks. However, a person's precise protein requirement varies substantially based on their level of activity, any diseases or injuries, and their age.

Higher protein intake may be advantageous for building muscle mass and achieving/maintaining a healthy weight, according to recent research investigations. According to a review by Layman et al., consuming 1-1.2g/kg of protein daily is good for short-term muscle strength and growth. Other research has even suggested that active young individuals should consume closer to /kg/day to maximize muscle gain. Studies are examining protein intake throughout the day in addition to overall daily protein requirements, and several have found that when protein intake is evenly divided between meals, this has a positive impact on health.

How Much We Actually Need?


Higher protein intake may be advantageous for building muscle mass and achieving/maintaining a healthy weight, according to recent research investigations. According to a review by Layman ET AL., consuming 1-1.2g/kg of protein daily is good for short-term muscle strength and growth. Other research has even suggested that active young individuals should consume closer to /kg/day to maximize muscle gain. Studies are examining protein intake throughout the day in addition to overall daily protein requirements, and several have found that when protein intake is evenly divided between meals, this has a positive impact on health.

The final advice is that professional weight lifters consume between 1.4 and 2 g of protein per kilogram of body weight every day. The important thing to remember is that each person's demands and objectives are unique; regrettably, protein requirements vary greatly.

How Can I Get Protein?


The Academy of Nutrition and Dietetics also emphasizes the significance of selecting nutritious protein sources, particularly plant-based foods like beans, legumes, nuts, whole soy (such as edamame, tofu, and soy milk), and quinoa because these items are high in vital vitamins and minerals and have lower saturated fat and cholesterol levels than many animal protein sources.

Check read our earlier article on The Power of Protein for a longer list of healthy protein sources.

Is my Diet too High?


But is it possible to eat too much protein? Yes, it is the answer. Our bodies can only physically absorb a certain amount of protein at once. Additionally, since our bodies are unable to store protein, any additional protein we take is converted into either lipids or glucose, which can either be used right away for energy or saved for a later time.


Recent studies show that healthy, active adults may be able to absorb up to 27 grammes of protein every meal, contrary to earlier research that shows the average human body can only handle 20–25 grammes of protein at any given time.

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