Protein Grams Per Day
As an alternative to the percentage approach, you can target a specific number of protein grams per day. One simple way to get a range of protein grams per day is to translate the percent range into a specific protein gram range. The math is easy.
Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. Someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.
How Much Protein Do You Need Per Day
As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.
Tip: Calculating your caloric needs
Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.
Calorie-wise, there are only three types of diets:
Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.
Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight
Also, note that
Protein intake should be based on body weight, not on caloric intake.
Most studies have looked at dosages up to 1.5 g/kg only a few have looked at dosages as high as 2.23.3 g/kg. However, in healthy people, even those higher dosages dont seem to have negative effects.
Tip: Calculating your protein needs
How Much Protein Does A Person Need Per Day
While it goes without saying that proteins are an important element of dietary requirements, different schools of thought have varied opinions about the number of proteins a person should take daily. Taking proteins in modest amounts will help a person keep healthy.Protein is one of the most crucial components of a persons diet. People take proteins to keep healthy and boost immunity. Taking in protein fibers like those found in beans and other legumes prevents constipation and maintains the digestive health in good shape. Even for bodybuilding, protein is a critical dietary element. It provides the body with enough calories it needs to boost muscle mass. Muscle strength also increases with protein intake alongside other nutrients like magnesium. While it is true that the health benefits of proteins are uncountable, people really want to know the right amounts of proteins to take daily. This is critical since there are claims that the kidneys health can go down with excess protein intake. This, though, is still subject to studies before it can be confidently stated. Keep reading the write-up to familiarize yourself with the recommended protein amounts for different situations and other vital information about the protein.
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But Thats A Pretty Big Range Isnt It
Sure, the recommended protein intake range for people who DO workout and ARE trying to improve their body may be a bit broad , but thats because different scenarios call for slightly different amounts.
However, an even 1 gram per pound is usually a perfectly fine middle of the road amount for most people. Honestly though, as long as you are within the recommended range, youre fine.
If you do want to get a little more specific, I explain how to narrow it down based on your body and your exact goals in my Ultimate Fat Loss & Muscle Building Guide.
Also worth mentioning now is that, in the case of people who are VERY overweight, you should use your target body weight rather than current body weight when calculating your daily protein intake in grams. The significantly obese are carrying way too much excess body fat for the math to work out accurately when their current weight is used.
So, if you fit this description , use your goal weight instead. Everyone else should still use their current weight.
Guidelines For Special Populations
Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.
- Pregnant and lactating people need more protein than people who are not pregnant .
- Older adults may need more protein than middle-aged adults .
- People with liver or kidney disease need to decrease protein intake .
Consult a doctor or dietitian to determine your ideal daily protein goal.
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Where Should I Get This Protein From Each Day
Simple. From high protein foods and, if needed, supplements.
Some high protein foods include: chicken, fish, turkey, meat, eggs, egg whites, cottage cheese, milk, nuts, and beans.
As far as supplements go, I personally use and fully recommend Optimum Nutritions 100% Whey. Its by far the best tasting powder Ive used over the last 10+ years.
In terms of quality of benefits, its really not better or worse than regular solid foods. However, it is much more quick, easy and convenient, and definitely comes in handy to help ensure you eat the right total grams of protein on a daily basis. Not to mention, its also ideal in your post workout meal.
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Meal And Shake Ideas To Meet Your Protein Needs
Following a high-protein diet isnt as difficult as it may seem, we promise. If youre looking for foods and other sources of protein to add into your diet to boost your protein intake, here are some of our favorite dietary proteins:
Nuts, like almonds and pistachios
Seeds, like pumpkin seeds
Lean meats like lean beef
High protein veggies, like broccoli and Brussels sprouts
Another easy way to get your protein is through drinks like a smoothie or a protein shake. Bonus: Liquids are easier to digest, so your body is able to absorb and use the protein in protein shakes and smoothies much quicker. Opt to create your drinks using a protein powder made from fast-absorbing proteins, like whey protein or pea protein, for an even speedier absorption rate.
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What Grams Of Protein Really Means
This is a very common area of misunderstanding.
In nutrition science, grams of protein refers to the number of grams of the macronutrient protein, not the number of grams of a protein-containing food like meat or eggs.
An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein.
If youre at a healthy weight, dont lift weights, and dont exercise much, aiming for 0.360.6 grams per pound is a reasonable estimate.
This amounts to:
Optimal Daily Protein Intake For Pregnant Women
The protein RDA for pregnant women is 1.1 g/kg. This value was estimated by adding three values:
The RDA for a healthy adult
The amount of additional body protein a pregnant woman accumulates
The amount of protein used by the developing fetus
However, as we saw previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. Theres some IAAO evidence that the RDA for pregnant women should be about 1.66 g/kg during early gestation and 1.77 g/kg during late gestation . Moreover, a meta-analysis of 16 intervention studies reported that protein supplementation during pregnancy led to reduced risks for the baby:
34% lower risk of low gestational weight
32% lower risk of low birth weight
38% lower risk of stillbirth
This effect was more pronounced in undernourished women than in adequately nourished women. Importantly, these values were determined from sedentary women carrying one child, meaning that pregnant women who engage in regular physical activity or are supporting the growth of more than one child may need even higher amounts.
Also, keep in mind that we can only tell you what the studies reported we cant possibly know about your health and your pregnancy specifically. Please be sure to consult with your obstetrician/gynecologist before making any changes.
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Replace Cereal With Eggs
Many breakfast foods are low in protein, including toast, bagels, and cereals.
Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .
On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .
Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .
According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .
Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.
Protein For Weight Loss
While 0.8g per kg body weight is adequate protein for a sedentary woman, research shows that higher protein in takes between 1.2 and 1.6 g/kg body weight help support weight loss.1 Foods that are high in protein actually slow down the digestive process, which makes our brains think we are feeling fuller, and also requires more calories for digestion.
Satisfying, higher protein meals can also reduce the likelihood of overeating later in the day.1
Remember, a negative calorie balance is the most important factor for losing weight adding in a higher percentage of calories as protein will protect your lean mass and help target fat loss.
Gain Muscle With Gainful
Looking to boost muscle building, prevent muscle loss or simply achieve a higher protein intake?Gainful can help you get enough protein with a personalized protein powder thats tailored specifically for you and your needs. Start by taking Gainfulsquiz, select your preferences and overall wellness goals, whether thats building muscle, weight loss or both. Then Gainful takes care of the rest. Gainful will help you create the customized protein powder that not only helps deliver the results youre looking for, but also comes in the flavors you crave, thanks to ourFlavor Boosts.
But if youre still worried about meeting the protein requirements necessary for building muscle, dont worry. With Gainful, youll never have to do this alone: Each subscriber has unlimited access to a personal Registered Dietitian, whos available to answer any questions you may have about your protein balance, protein supplements or workout regimen.
We want to help make gaining and maintaining muscle as easy as possible.
Daily Protein Needs For Seniors Still Unsettled
ARCHIVED CONTENT: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date each article was posted or last reviewed. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
My mom is a little feather of an 84-year-old, quite thin and less than five feet tall. So I wasnt surprised when her doctor told us recently to make sure she ate more protein, preferably at every meal or snack. Protein is good for building and maintaining muscle and bone. Its also important for strength and function. A new study aimed to extend the benefits even further, to stroke prevention.
Researchers in China analyzed seven studies that included more than 250,000 participants who ranged in age from their mid-30s to their 80s. They were followed for an average of 14 years. People with the most protein in their diets were 20% less likely to have had a stroke during the study period than those with the lowest amount of protein in their diets. Even more impressive, the risk of stroke went down 26% for every increase of 20 grams of protein in the daily diet. The results were published online today in the journal Neurology.
According to the researchers, if everyone started eating more protein wed see nearly 1,500,000 fewer stroke deaths per year globally.
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Update How Much Protein Per Day To Build Muscle For Information
(the average inactive male needs to eat 56 grams of protein per day, while the. So, how much protein per day to build muscle?
How Much Protein Per Day To Build Muscle, Preferably, take in a minimum of 30 grams or more of quality protein with each meal. But if youre trying to build muscle, calder suggests heeding the american college of sports medicines guidelines, and consuming between 1.2 to 2.0 grams of protein per kilogram of body weight of protein daily. 1 while specific factors can play a role in where you fall on that range, supplying your muscles with quality protein from.
As stated above, people in general are advised to consume a minimum of 0.36 grams of protein per pound of body weight or 0. However, it is important to remember that this is defined as the minimum amount of protein you should consume in order to prevent muscle loss, rather than the recommended maximum intake. If youre trying to build muscle, youre going to want to eat enough protein to induce muscle repair and growth.
Can I Build Muscle With Just Protein
Studies have shown that ingesting 20 to 40 grams of protein around the time of a workout seems to maximize the body’s ability to recover after exercise, but it takes more than just protein to build muscle. If your focus is on muscle building, then youll want to consume more calories to help stimulate that desired muscle growth but those calories shouldnt just be from protein. In fact, you should focus more on carbohydrate consumption if youre trying to increase muscle mass than you would if your end goal was just to lose weight.
While you’re working to build muscle with exercise, protein should make up 25% of your total calories. That makes your macronutrient breakdown about 25% protein, 45-60% carbohydrate and 20-30% fat. If youre aiming for 100 grams of protein per day, try having 25 grams of protein per each meal, whether thats four meals per day or your standard three meals per day with two snacks that have about 12.5 grams of protein each.
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Choose The Healthiest Sources Of Protein
Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet.
Apart from protein, you might also want to think about what else you’re getting from protein-rich foods.
For instance, to limit saturated fat, you’d want to choose lean cuts of meat over fattier cuts. And to cut back on sodium, skip the processed meats like hot dogs and sausage.
If you’re trying to get more omega-3s, you might choose salmon, tuna, or eggs fortified with omega-3s.
If you need to get more fiber, look to beans, vegetables, nuts, and legumes.
To help lower the chance of getting heart disease, it’s a good idea to limit the amount of red meat, especially processed red meat, and eat more fish, poultry, and beans, according to researchers at the Harvard School of Public Health. Most nutritionists agree the best approach is to choose from a variety of protein sources.
If you’re watching your weight, try including protein with every meal. It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass.
Is 100 Grams Of Protein Enough To Build Muscle
As stated above, people in general areadvised to consume a minimum of 0.36 grams of protein per pound of body weight or 0.8 grams of protein per kilogram of body weight per day, but people who prioritize building muscle should aim for more than that minimum. Although theres not one magic number and recommendations vary by person, theAmerican College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight for athletes. Following that general guideline, consuming closer to 1.6 to 2.0 grams of protein per kilogram of body weight may be beneficial for bodybuilders and those looking to build muscle or maintain lean body mass. In the average 150-pound adult whos actively strength training or resistance training, that might look like 75-120 grams of protein daily 100 grams being most peoples sweet spot. It has been proposed that muscle protein synthesis is maximized in young adults at a dose of around 2025 grams of a high-quality protein.
You may have concerns that eating too much protein is bad for the kidneys, but 100 grams of protein per day is generally safe for healthy adults. High amounts of protein can be harmful to the kidneys if a person already has kidney issues however, for healthy individuals, consuming around 2.2 grams of protein per kilogram is fine, as noted in a 2010 study published in the peer-reviewed journal Medicine & Science in Sports & Exercise.
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