They Should Make Up 10
But there is one more factor to consider when figuring out your ideal recommended daily intake: 46 grams of protein should constitute between 10-35% of our daily diet. This is a very broad range to follow. But it is not difficult if you plan your meals to be balanced between protein, fiber , fats and carbohydrates.
If you are on a restrictive diet to lose weight or to manage a chronic illness, this is one very important factor to help you remain balanced in your daily recommended amount.
For example, if you are on a high-protein, carb-restricted diet, then your ideal recommended daily intake should be 46 grams, but it should be 35% of your daily intake. However, if you are on a restrictive diet because you have celiac disease, then you should probably be eating 46 grams of protein, but it should comprise only 10-15% of your diet. But remember that these are issues that you should always discuss with your healthcare professional.
How Much Protein Do I Need To Build Muscle
EMMIE SATRAZEMIS, RD, CSSD August 7, 2020
Muscle is made up of mostly protein, so its no surprise that a high protein diet can help you build more of it. Exactly how much protein per day you need is debatable. Common bodybuilding advice suggests eating one gram of protein per pound of bodyweight to support muscle growth, however, the science behind this recommendation varies depending on age, fitness level, and overall body composition goals.
Based on the existing research, heres how much protein you should be eating to build muscle.
How Much Protein Do You Need To Lose Fat
The only way to lose weight is to create a caloric deficit, meaning you eat fewer calories than you consume, Sauza says. Eating protein as part of a well-rounded diet can help satiate you so you eat fewer calories overall, but simply increasing your protein intake without creating a caloric deficit will not make you lose weight.
If you are trying to lose weight and are concerned about maintaining muscle mass, make sure protein comprises 10% to 20% of total daily calories, Sauza says. But, this varies depending on age, weight, and current strength training regimen.
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Youve Been Feeling More Tired
Have you been feeling more tired lately? Or perhaps your mind is constantly foggy? A deficiency can cause both fatigue and brain fog. Amino acids are used alongside glucose in the muscle for fuel. They are also needed for cognitive function and memory. Having a deficiency means youll lack the amino acids to fuel your muscles and your brain.
Why You Need Protein
We all need protein to ensure our bodies function optimally. Protein is required to support muscles, the immune system, and the brain. Your body requires adequate protein to obtain essential amino acids. Dietary protein is also needed to make several proteins in the body, like hemoglobin and antibodies.
Although very rare, if you become protein deficient, you may experience muscle wasting, poor wound healing, and a compromised immune system. Protein deficiency can make you more vulnerable to infections, some of which may be serious or difficult to treat.
A diet with plenty of protein-rich foods can help you maintain a healthy weight. Since your body takes longer to digest these foods, you’ll feel satisfied longer when you eat foods with protein as opposed to those with a higher percentage of carbohydrates.
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Protein: Is More Better
For a relatively active adult, a daily protein intake to meet the RDA would supply as little as 10% of his or her total daily calories. In comparison, the average American consumes around 16% of his or her daily calories in the form of protein, from both plant and animal sources.
The Protein Summit reports in AJCN argue that 16% is anything but excessive. In fact, the reports suggest that Americans may eat too little protein, not too much. The potential benefits of higher daily protein intake, these researchers argue, include preserving muscle strength despite aging and maintaining a lean, fat-burning physique. Some studies described in the summit reports suggest that protein is more effective if you space it out over the days meals and snacks, rather than loading up at dinner like many Americans do.
Based on the totality of the research presented at the summit, Rodriguez estimates that taking in up to twice the RDA of protein “is a safe and good range to aim for.” This equates roughly to 15% to 25% of total daily calories, although it could be above or below this range depending on your age, sex, and activity level.
However, over the last several years, the public health message has shifted away from desired percentages of protein, fats and carbohydrates. For example, the current Dietary Guidelines for Americans emphasize the importance of eating healthier protein rich foods rather than concentrating on specific amounts of daily protein.
How Did We Calculate Your Protein Intake
Bodybuilding.com’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
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Does Protein Have Any Negative Health Effects
Protein has been unfairly blamed for a number of health problems.
Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.
Though protein restriction is helpful for people with preexisting kidney problems, theres no evidence that protein can cause kidney damage in healthy people (
Overall, theres no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to optimize their health.
Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.
The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.
Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.
However, most people generally dont need to track their protein intake.
If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.
You’re Trying To Lose Weight
Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”
While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.
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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.
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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How Protein Supports Your Muscles
Protein is made up of amino acids that act as building blocks for your bodys cells and tissues, including muscle mass. Meaning, your muscle is made up of protein.
These amino acids are essential for supporting numerous bodily functions. If you arent getting the required nutrients – like amino acids – through food, your body doesnt have what it needs and has to compromise. This involves stealing amino acids that are stored in your body which can lead to muscle loss over time.
How Much Protein Do I Really Need
There are several factors that determine the protein requirement of an individual. The most common among them are weight, level of physical activity, medical history and need for essential amino acids and nitrogen.
The general chart suggests 19 grams for kids aged 4-9, 34 grams for kids aged 9-13, 52 grams and 46 grams respectively for boys and girls aged 14 and above.
Why Protein Matters?
In simple terms, proteins are the building blocks of the body. Made of amino acids, they build and repair muscle and tissues, maintain hair, skin, nails and bones and produce hormones, enzymes and other vital chemicals essential for the smooth functioning of the body.
Not getting enough protein can lead to muscle wasting, bone fractures and susceptibility to injury and infection.
How Much Protein Do I Need in a Day?
Protein requirement differs from person to person. A sportsperson or a fitness enthusiast requires more protein than his counterpart at a desk job. An adult requires more protein than a child. A sick or injured person requires more protein than a normal healthy person.
Protein Requirement of Athletes
The latest recommendation from the International Society of Sports Nutrition is that athletes should get between 1.2 to 2.0 grams per kg body weight per day of protein. However, individual protein need depends on the type and intensity of training.
|Type of Athlete|
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Optimal Daily Protein Intake For Vegetarians And Vegans
The protein requirements discussed so far were based on studies that used animal-based protein supplements, such as whey or egg protein supplements, or were conducted mostly in omnivores. There is no reason to believe that people who get their protein mostly or entirely from plants have inherently different protein requirements, but since plant-based proteins tend to be lower in quality than animal-based proteins, if you obtain most of your protein from plants you will need to pay attention not just to the amount of protein you eat but also to the quality of that protein.
A proteins quality is determined by its digestibility and amino acid profile.
Digestibility matters because if you dont digest and absorb some of the protein you eat, then it may as well not have been eaten. Animal-based proteins consistently demonstrate a digestibility rate higher than 90%, whereas proteins from the best plant-based sources show a digestibility rate of 6080%.
Calculating Your Protein Needs
While the above guidelines give you a good sense of where your protein intake should fall, calculating the amount of daily protein that’s right for you can help you fine-tune this further.
To determine your protein needs in grams , first, calculate your weight in kilograms by dividing your weight in pounds by 2.2.
Next, decide how many grams of protein per kilogram of body weight is appropriate for you.
- Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
- Use a higher number if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Then multiply your weight in kg times the number of protein grams per day.
154-pound male who is a regular exerciser and lifts weights, but is not training at an elite level:
- 154 lb/2.2 = 70 kg
- 70 kg x 1.7 = 119 grams protein per day
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How Much Protein Do You Need If Youre Physically Active
If youre physically active you run, lift weights, have a labor-intensive job, etc. research from Professor of Kinesiology Stuart Phillips suggests that you need .59 grams to 1 gram of protein per pound of your body weight.
So if youre a 200-pound man, that means you should be getting somewhere between 118 grams to 200 grams of protein a day.
Whether you go towards the low or high end depends on how hard youre training and your age . If youre lifting heavy and/or are older, youll want to skew to the higher recommended amount of protein.
What The Science Says
Some older studies suggest that an intake of at least 1.6 to 1.7 grams per kilogram of body weight is needed to maintain lean mass with strength training .
More recent studies suggest intakes as high as 1.8 to 2.0 grams per kilogram of body weight .
And a larger and more recent review of the research determined that for most, there aren’t any beneficial effects of eating more than 1.6 grams of protein per kilogram or 0.72 grams per pound of body weight .
All of these recommendations fall within the range suggested by the American College of Sports Medicine that suggests 1.2 to 2.0 grams per kilogram of body weight , which would translate to 81 to 136 grams for a 150-pound adult.
Your ideal protein needs can also depend on your overall calorie intake.
Your macro diet ratio may have an impact on body composition when looking at a surplus or restriction of calories. A narrative review of the research and smaller studies have suggested that higher protein intakes between 2.2 to 3.4 grams/kg during a large calorie surplus results in lower gains in body fat – promoting more muscle overall .
So, looks like the debate continues around how much protein is actually needed to gain more muscle and we may not get a definitive answer any time soon, due to the multitude of individual differences among us all.
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If You Work Out A Lot:
When you’re hitting the gym four or five days a week, you need somewhere between 0.5 and 0.9 grams of protein per pound of body weight. Again, if you weigh 150 pounds, that’s somewhere between 75 and 135 grams of protein per day. According to Health.com, this amount is best for rebuilding muscle tissue after high-intensity workouts.
Easy Ways To Increase Your Protein Intake
Getting enough protein is important for your health.
For this reason, the Daily Value for protein is 50 grams per day.
However, some researchers believe that many people should be eating significantly more than this amount .
A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.
Here are 14 easy ways to eat more protein.
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