How Much Protein Should I Eat In One Day

How Much Protein Do You Need

How much protein should I eat in a day?

Protein is essential for life it’s a building block of every human cell and is involved in the vital biochemical functions of the human body. It’s particularly important in growth, development, and tissue repair. Protein is one of the three major “macronutrients” .

So, consuming enough protein is required to stave off malnutrition it may also be important to preserve muscle mass and strength as we age. And, in recent years, some have advocated a higher protein diet to rev up metabolism to make it easier to lose excess weight, though success in this regard is highly variable.

  • The ideal amount of protein you should consume each day is a bit uncertain. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.
  • A weight-based recommended daily allowance of 0.8 grams per kilogram of body weight. For a 140-pound person, that comes to 51 grams of protein each day. . Active people especially those who are trying to build muscle mass may need more.
  • Based on percent of calories for an active adult, about 10% of calories should come from protein
  • To pay more attention to the type of protein in your diet rather than the amount for example, moderating consumption of red meat and increasing healthier protein sources, such as salmon, yogurt or beans.

Here’s Why Youre Probably Not Eating Enough Protein

The irony of the protein boom is that Americans arent actually ingesting any more of it today than they were 30 years ago.

That might be because proteins recommended daily allowance is a modest 0.8 grams per kilogram of body weight per day, a number formulated during World War II in order to safeguard public health during a possible shortage and ensure the nutritive value of military rations.

That RDA means roughly 8 to 10 percent of your daily intake should be protein, says Heather Leidy, Ph.D., a protein researcher and associate professor in Purdue Universitys Department of Nutrition Science.

But that 8 to 10 percent is only the minimum required to prevent a protein deficiency, not what you need for protein synthesis, muscle gain, satiety, weight management, and glycemic control.

While the diets of most Americans may contain between 10 and 15 percent protein, Leidy notes, research suggests that anywhere from 20 to 30 percent would be a better health goalwith at least 30 grams of protein being the minimum threshold at mealtime.

Another way to look at it: Thats between 1.2 and 1.6 grams of protein daily for every kilogram of your target body weight. So if youre a 185-pound guy who wants to weigh 165, you should eat between 90 and 120 grams of protein per day.

Actually, it’s pretty easy.

Why Does Protein Help You Lose Weight

Protein helps replace carbs and fat that aid in hunger control and boost several satiety hormones. Therefore, the entire process helps curb or reduce hunger and aid in significant weight loss for many. Ir is one of the main reasons why you need to add high-protein meals to your daily diet. Also, it will automatically make you eat fewer calories naturally.

So, if you are aiming for effective weight loss, indulge in foods like chicken, eggs, fish, meat, and soy to meet your daily protein needs. Make sure you meet your needs at every meal to feel full and maintain muscle mass.

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Optimal Daily Protein Intake For Lactating Women

As with pregnancy, there is little research investigating how lactation and breastfeeding affect protein requirements. Women produce a wide range of breast milk volumes, regardless of their energy status . The infants demands appear to be the primary regulator of milk production.

Based simply on adult protein requirements plus the protein output in breast milk, the RDA for lactating women was set at 1.3 g/kg. However, one study reported that half of the lactating women consuming 1.5 g/kg were in negative nitrogen balance, while another study suggested that 1.01.5 g/kg leads to a rapid downregulation of protein turnover suggestive of an adaptive response to insufficient intake.

Considering the lack of data on the effects of a protein intake greater than 1.5 g/kg in lactating women and that consuming 1.5 g/kg or less leads to adaptations suggestive of insufficient intake, lactating women should aim to consume at least 1.5 g/kg of protein daily.

Optimal daily protein intake for lactating women

Body weight

Protein Poisoning Vs Protein Toxicity

How Much Protein Should I Eat A Day?

When kidney functioning is insufficient and the body isnt able to metabolize protein, a toxicity can occur. This is different than protein poisoning.

Protein poisoning is due to excessive protein intake without carbs and fat balancing out nutrients. Protein toxicity is the buildup of protein metabolic wastes due to under-functioning kidneys.

Protein toxicity is common in people with kidney disease who consume more protein than their body can handle.

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Protein Storage And Release

Small intestines be saving my muscles?

The small intestine is where, under standard conditions, 95% or so of dietary protein is absorbed with the unabsorbed fragment going to the colon to be fermented by bacteria.

The small intestines are also an organ, and they need nutrients to survive as well. The small intestines will absorb a lot of amino acids, but may eat some to survive and proliferate. Almost half of eaten amino acids are used by the gut and related tissues, with the gut consuming more of the amino acids found normally in animal products. Specifically Glutamate, Glutamine, Branched Chain Amino Acids, Threonine, Cysteine, and Arginine.

Due to this high demand, the small intestines are able to absorb and hold onto a large amount of amino acids waiting to release them until the body needs them, and can recycle some amino acids.

Free amino acid pool?

Due to the aforementioned ability of the small intestines to ‘hold’ onto protein, they are considered a ‘free amino acid pool’ that the body can draw amino acids from on an as-needed basis. Its not wholly an ‘out’ storage though, as the intestines may partake in some ‘recycling’ and bring up amino acids to turn into glutamine .

During periods of protein deprivation, the gut may reduce its need to use amino acids as fuel though.

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Based On Weight And Activity

There are other ways to get a more specific protein goal that may take into account lean muscle mass and/or physical activity level.

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.

However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.

These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.

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How Much Protein A Day To Lose Weight

So how can you tell exactly how much protein do you need to maintain your muscle and lose weight?

When calorie restriction for fat loss is considered, some research suggests between 2.3 to 3.1 grams of protein/kg of fat-free body mass or 1.04 to 1.4 grams/pound of muscle is best . You can find out your muscle mass by estimating your % body fat or getting a body composition test done.

But again, this amount can vary widely from one person to the next, And of course, you have to have the muscle to begin with. So if you are looking to lose weight and do not participate in any strength training, you might want to consider adding weight lifting or at least bodyweight exercises to your weight loss plan.

Consider increasing your protein intake to 30% of your calories or roughly 1 gram per pound of body weight/day if you are looking to drop some pounds and tone up.

Protein: Is More Better

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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.

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How Much Protein Do I Need To Lose Weight

EMMIE SATRAZEMIS, RD, CSSD August 4, 2020

When it comes to weight loss there is one macro the resigns supreme – protein! In fact, outside of calorie control, eating more protein is one of the best dietary approaches to losing body fat. However, the exact amount of protein you need is often hotly debated and can differ from one person to the next.

Heres the breakdown on this popular diet-friendly macro and expert advice on what your optimal daily protein intake should be.

Effects On Weight Loss

Studies show that increasing your intake of protein can benefit weight loss through several mechanisms.

For starters, it can increase your metabolism, which can bump up the number of calories that your body burns throughout the day (

7 ).

One study in 27 people showed that consuming higher amounts of protein for 12 weeks led to greater feelings of fullness, decreased late-night cravings, and less preoccupation with food, compared with a control group .

However, while protein may help support weight loss, its important to consider the other ingredients in your protein shake.

Although ingredients like nuts, seeds, dark chocolate, and nut butter may be healthy and nutritious in moderation, theyre also very calorie dense and could cause weight gain if consumed in high amounts.

Moderating your intake of these ingredients can help keep the calories from stacking up and turning your healthy protein shake into a high calorie indulgence.

summary

Increasing your intake of protein could support weight loss. However, some ingredients in your protein shake may be high in calories, which could lead to weight gain.

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How Many Grams Of Protein Should You Eat Per Kilogram Of Body Weight

The amount of protein you consume is important for your health. Most people should consume 0.8 grams of protein per kilogram of body weight, but this amount can change based on various factors. People who are pregnant, lactating, have certain health issues or are very active typically require more protein than average.

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Tip

Most people should consume 0.8 gram of protein per kilogram or 0.36 gram per pound of body weight, but this amount varies based on a number of factors.

What It Is And How To Do It

How Much Protein Should I Eat To Help Lose Weight

You may have heard that high-protein diets can help with weight loss and metabolic health. Thats why, at Diet Doctor, we feature high-protein recipes and meal plans. But how do you know if a higher protein diet is right for you?

This guide will explain what high-protein diets are, help you find the best high-protein foods, and explore the potential benefits of high-protein diets.

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Percent Of Daily Calories

Current U.S. Department of Agriculture dietary guidelines suggest that adults should consume between 10% and 35% of their total calories from protein. To get your number and track your intake, you’ll need to know how many calories you consume each day.

Once you know how many calories you consume, multiply that number by 10% and 35% to get your range. As an example, a person who consumes 2,000 calories per day would need to consume 200 to 700 calories each day from protein.

Common Concerns About High

According to some scientists and outdated published articles, high-protein diets can be harmful to your kidneys, bones, and blood sugar. Some even believe that higher-protein diets lead to higher rates of cancer.23

With respect to kidney health and protein intake, it is well-recognized that people with severe chronic kidney disease should restrict protein intake. Dietary protein will not, however, cause kidney dysfunction in people with healthy kidneys.24

With respect to bone health in older adults, it was previously believed that high protein intake would lead to osteoporosis via inducing chronic metabolic acidosis . Multiple studies have since failed to show that high protein intake causes loss of bone density and fractures.25 In fact, protein may even help bone health.26

Another concern with a high-protein diet especially for those on a low-carb diet is that the amino acids in dietary protein could cause a significant rise in blood sugar.27 According to studies, however, the opposite may be true, and increased protein may improve blood sugar.28

With respect to lifespan, data from flies, mice, and other animals suggest that restricting protein may increase longevity, while human data are very weak.29 We need to consume adequate protein to prevent loss of muscle tissue and frailty as we age, so restricting that nutrient in order to increase lifespan may not benefit general health.

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How Do You Calculate How Much Protein You Need A Day

  • How Do You Calculate How Much Protein You Need a Day? Center
  • Your daily protein requirements are mainly determined by factors, such as your weight, age, gender, height, and physical activity.

    According to the National Academy of Medicine

    • All adults must consume at least 0.8 grams of protein daily per 2.2 pounds of their body weight.
    • This is the amount of protein required for a sedentary lifestyle .
    • Thus, for an adult who weighs 132 pounds and has a sedentary lifestyle, their protein requirement will be equal to 48 grams of protein a day .

    The requirement will fluctuate if you are an athlete, pregnant, recovering from an illness, attempting weight loss, or a teenager. Certain conditions, such as kidney disease, may require you to lower your protein intake, while others may require a high protein intake.

    Calculate protein requirement by weight

    Another way to calculate your minimum daily protein requirement is by:

    • Dividing your weight into pounds by 20 and multiplying it by seven.
    • You need just a little more than seven grams of protein for every 20 pounds of your body weight.
    • Thus, for someone weighing 200 pounds, the protein requirement will be 70 grams each day.
  • You can also determine your protein requirement by multiplying your weight in pounds by 0.36.
  • Thus, for an adult weighing 150 pounds, the approximate protein requirement will be 54 grams.
  • Calculate protein requirement by calorie intake

    How Do I Know If Im Eating Too Much Protein

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    You must consider these few warnings or signs to detect if you are adding too much protein to your daily diet.

    Lets look at the below-mentioned list to get a better idea of it:

    • Dehydration
    • Diarrhea
    • Intestinal comfort

    But dont panic even in case of these symptoms. However, you may consult your doctor in such cases.

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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 .

    Summary

    Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.

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    Too Much Vs Too Little

    According to the U.S. Department of Agriculture, the recommended daily intake of protein for adults at an average weight and activity level is 56 grams daily for men and 46 grams daily for women. This is the minimum required protein intake, and the amount can increase depending on your goals.

    Its ideal to eat smaller amounts of protein throughout the day instead of getting your protein requirement in one or two meals. This allows your body utilize what it needs throughout the day instead of storing what isnt used as fat.

    Its true that eating very high levels of protein is correlated with some health risks. If youre not cutting calories from carbohydrates while increasing calorie intake from protein, you may experience weight gain instead of weight loss.

    Very high protein intake may also cause digestive issues, including constipation, gut-related issues and changes in blood sugar levels.

    Finally, its important to maintain a healthy, well-balanced diet that doesnt completely neglect any nutrients. This will ensure that youre getting the micro- and macronutrients you need for optimal health.

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