How Many Grams Of Protein Per Day

Optimal Daily Protein Intake For Pregnant Women

How Many Grams of Protein Do You Need Per Day?

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.

Optimal daily protein intake for pregnant women

Body weight

What’s A Protein Lover To Do

If you want to maintain a high protein diet, the details matter:

  • Find out from your doctor if you have any health conditions that might make such a diet risky
  • Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey avoid proteins sources that contain highly process carbohydrates and saturated fat
  • Spread your protein consumption across all of your meals throughout the day
  • Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber the Mediterranean diet or the DASH diet are good starting points.

When It Comes To Protein How Much Is Too Much

You’ve probably heard the claims by now: Here’s a diet that’s delicious, easy to stick with, and guaranteed to help you lose weight effortlessly. Or, perhaps it’s supposed to build muscle, protect your joints or prevent Alzheimer’s. Whatever the diet and whatever the claim, there’s a good chance that it is, indeed, too good to be true.

In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement or simply a larger than usual portion of a balanced diet .

Perhaps you’re curious about one of these diets or have already tried them did you ever wonder whether too much protein might be a problem?

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Protein Is Crucial For The Functioning Of Your Body

Forget your six-pack abs and bulging biceps for a moment. You need protein for survival. Your muscles, connective tissue, hormones all rely on protein. More specifically, they rely on the building blocks of protein, the amino acids.

Unlike fat, we cant store amino acids in our bodies in large quantities. That is why it is so important to get it from our diet. If our body doesnt have enough protein it will literally start cannibalizing itself . No bueno here

How Many Grams Of Protein Per Meal

How many grams of protein should a woman eat, IAMMRFOSTER.COM

Once you know how many grams of protein you should eat per day, the next step is to divide that total among your meals throughout the day.

Best practices according to the research suggests that protein should be evenly distributed throughout the day, with “optimal amounts” being 0.400.55 g/kg per meal and spread across 36 meals, depending on how many times you eat per day and how many calories you need to consume to achieve your goal .

So, let’s say that you need to consume 150 grams of protein, and you choose to eat 4 meals per day.

Divide 150 grams of protein by 4, and you’ll want each meal to contain around 37 grams of protein. Now, you don’t have to consume exactly 37 grams of protein each meal some could have 30, others could have 40, etc. But as long as they’re all roughly the same, and you’re hitting your total protein intake at the end of the day, you’re good to go!

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Why Do We Need Protein

Proteins are present all throughout the cells in our bodies and are necessary not only for growth and development, but also for our bodys daily tasks. Our body depends on protein for many tasks, like adequate flow of blood and oxygen through the body, creating enzymes that digest and help absorb our foods, and for regulating our hormone levels.

When we exercise and push our muscles to the limit, we cause tiny microtears in the muscle tissue. To repair and grow, our muscles require protein from our diet. Similarly, protein is a key requirement for healing after an injury or surgery.

Protein Requirement Per Kilogram

You should know your protein requirement per kg of body weight. In general, the Recommended Dietary Allowance or RDA for protein is 0.8 gram per kilogram of body weight. This obviously means that your âdaily protein consumptionâ is dependent on how much you weigh. However, it can also depend on your age or whether or not you’re trying to lose weight, are an active athlete or are pregnant.

Certain diets, like low-carbohydrate diets or the Atkins and paleo diets, may require you to consume more protein than this while still allowing you to consume a balanced diet. Other diets, like the Dukan or carnivore diet focus on consumption of only protein and fat.

Increasing the amount of protein you eat can be perfectly fine and healthy, especially if the protein you’re consuming is coming from varied sources. However, according to the Harvard Medical School, consuming âmore than 2 grams of proteinâ per kilogram of body weight or more could be bad for your health.

According to the Centers for Disease Control, the average American man weighs 195.7 pounds , while the average American woman weighs 168.5 pounds . Since the RDA is 0.8 gram of protein for every kilogram of body weight, this means that most men should consume about 71 grams of protein per day. Women, who are a bit smaller, should typically consume about 60 grams of protein per day.

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Protein Requirements For Weight Loss On A Ketogenic Diet

While on keto, upping your protein intake can help with weight loss as protein is the most satiating macronutrient.

A 2005 study put subjects on a weight maintenance diet that was either low in protein or high in protein . Those on the high protein diet spontaneously ate around 441 calories less with no real effort to reduce calories.

Researchers believe that the calorie reduction may be related to the impact that a high protein diet has on leptin a hormone that inhibits hunger.

Although it is understood that protein helps with weight loss, the exact amount needed to optimize weight loss is still up for debate and depends on a variety of factors.

Active people may benefit from eating between 1.8 2.7 grams of protein per kilogram of body weight when trying to lose weight.

For people who are sedentary and overweight, 1.2 1.5 g/kg may be more appropriate to promote weight loss while keeping calories under control.

If a person weighs 250 lbs, this translates to 135-170 grams of protein per day. If your goal with keto is weight loss, a focus on protein intake will make achieving that goal much more accessible.

If your main goal is weight loss, you still need to watch your calorie intake, even if the calories are coming from protein. Excess calories will lead to weight gain, no matter what the source.

Protein Grams In Foods

How Much Protein Should You Eat Per Day?

Meat, seafood and fish each provide about 7 grams of protein per ounce, reports the Academy of Nutrition and Dietetics. As an example, if you have a 3-ounce beef sirloin for dinner, you’ll get about 21 grams of protein. One whole egg or two egg whites also each have approximately 7 grams of protein. Milk and yogurt have 8 grams of protein per 8-ounce serving, but fat and calorie content is different, depending on whether you select low-fat or whole-milk varieties. Protein in plant foods varies. A 2 1/2-ounce veggie burger has as much as 17 grams of protein, 1 tablespoon of peanut butter offers 7 grams, one-half cup of cooked black beans provides 10 grams of protein and one-half cup of tofu has approximately 9 grams of protein.


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How Much Protein Do You Need Every Day

Protein is essential to good health. The very origin of the word from the Greek protos, meaning “first” reflects proteins top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. Its common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.

The Recommended Dietary Allowance for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, its the minimum amount you need to keep from getting sick not the specific amount you are supposed to eat every day.

To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary , that translates into 53 grams of protein a day.

But use of the RDA to determine how much protein you need daily has actually caused a lot of confusion. “Theres a misunderstanding not only among the public, but also somewhat in our profession about the RDA,” says Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People in general think we all eat too much protein.”

Where Does Protein Come From

Protein comes from animal and plant sources.

Animal sources, including chicken, beef, fish, or dairy products, contain all the essential amino acids and are high quality or complete protein sources.

Plant proteins, including beans, lentils, and whole grains, are incomplete proteins. Although they may not contain all the amino acids, they are still valuable protein sources.

Soy products derive from soya beans. They include edamame, meat alternatives, and tofu and contain essential amino acids, making them high quality, complete protein sources.

Dietary Guidelines for Americans 2020-2025 , adults over 19 years should get 10-35% of their total daily calorie intake from high quality protein sources. Children ages 418 should consume 10-30% of their total calorie intake as protein.

One gram of protein contains around 4 calories. A person who eats 2,000 calories daily and gets 20% of their calories from protein would consume 100 g of protein, totaling 400 calories.

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Can You Build Muscle Without Protein Supplements

As long as youre getting enough high-quality protein each day, you can build muscle without protein supplements. Supplements are a quick and easy way to boost your protein intake if youre not getting enough. But there is an upper limit, over and above which additional protein isnt going to help much.

This study, for example, shows that increasing protein intake from 0.6 to 0.9 grams per pound of bodyweight had no effect on muscle growth in a group of untrained men.

The men trained three days a week on alternate days, using the squat, bench press, deadlift, and bent-over-row. They varied their sets and reps, doing 4 sets of 10 reps on day one , 6 sets of 4 reps on day two , and 5 sets of 6 reps on day three .

After 12 weeks, subjects using whey or soy to bump up their protein intake to around 160 grams per day had gained no more muscle than subjects eating an average of 106 grams of protein per day.

Its worth mentioning that the placebo group did eat more carbs than subjects taking protein supplements, which could have affected the results via changes in glycogen/water levels.

Whats more, the combination of whey protein and resistance training did lead to an increase in satellite cell number, an effect that wasnt seen in the other groups.

Why does that matter?

Satellite cells surround your muscle fibers, and play a key role in the synthesis of new muscle tissue. Over a longer period, those additional satellite cells may well have led to bigger, stronger muscles.

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What Should You Do

Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.

Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.

One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.

Good sources of protein

Protein Is Hard To Store As Body Fat

During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy is stored as fat is important.

The body processes the three different macronutrients in very different ways.

Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein.

This process makes it much harder for protein to store as body fat.

One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency .

During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat. If you are looking for ways to lose weight fast, consuming protein is a great option!

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How Much Protein Do We Need

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By Sophie Egan

    Q. It seems that many people who are not elite athletes are now hyper-focused on protein consumption. How much protein does the average adult need to consume daily?

    A. The recommended intake for a healthy adult is 46 grams of protein a day for women and 56 grams for men. And while protein malnutrition is a problem for millions of people around the globe, for the average adult in developed countries, we are eating far more protein than we actually need.

    Most American adults eat about 100 grams of protein per day, or roughly twice the recommended amount. Even on a vegan diet people can easily get 60 to 80 grams of protein throughout the day from foods like beans, legumes, nuts, broccoli and whole grains.

    The Hartman Group, a consumer research firm that has been conducting a study of American food culture over the past 25 years and counting, has found that nearly 60 percent of Americans are now actively trying to increase their protein intake. Many are avoiding sugar and simple carbohydrates and turning to protein-rich foods, snacks and supplements. The firm calls protein the new low-fat or the new low-carb, even the new everything when it comes to diet and energy.

    But most of us are getting more than enough protein. And few seem to be aware that there may be long-term risks of consuming too much protein, including a potential increased risk of kidney damage. To learn more, read Can You Get Too Much Protein?

    Helps Squeeze In Extra Nutrients

    How Much Protein Should Women Eat (HOW MANY GRAMS PER DAY?)

    Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.

    Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.

    Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.

    Other nutritious ingredients that you can add to your protein shake include nuts, seeds, yogurt, milk, herbs, and spices.


    Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.

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