How Much Protein Should You Consume Daily

How You Should Space Out Your Protein Intake

How much protein should you eat daily?

When you eat your protein is just as important as how much you eat. Its not about simply loading up after exercising or at one meal and skimping on it for the rest of the day. Like we mentioned, the body doesnt have a protein holding tank like it does for carbs, where it can siphon away extras for quick access when we need it.

Thats why the best way to get your protein is split up throughout the day. Eating a good amount of protein at different points in the day helps your body direct protein where its needed, when its needednot to mention, keeps you feeling satisfied and energized. So take a look at your daily amount , and see how you can break that up in your various meals throughout the day.

Spacing out protein intake is also super important for active individuals. Thats because muscle repair and growth are greater when you consume adequate protein at breakfast, lunch, and dinner, Dr. Linsenmeyer explains. Yes, protein is vital after a workout, Yasi Ansari, M.S., R.D., C.S.S.D., national media spokesperson for the Academy of Nutrition and Dietetics and assistant director of Performance Nutrition for UC Berkeley Athletics, has previously told SELF. But it is important for people to know that more is not necessarily better.

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Best Types Of Protein

Not all proteins are created equal. This is because, depending on the source, different proteins can have different balances of amino acids.

The specific balance of amino acids contained within a particular source of protein can have different benefits for the body. Here is a list of some of the best protein based foods to consume.

The Difference Between Complete And Incomplete Proteins

Our body requires nine essential amino acids that we cannot produce ourselves. A complete protein contains all nine of these essential amino acids. Conversely, incomplete proteins are low or lacking in one or more of these essential amino acids. Plant foods are generally considered to have incomplete proteins. However, there are certain exceptions to the rule, such as soy and quinoa.

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Signs And Symptoms Of Protein Deficiency

Few nutrients are as important as protein.

Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues.

Most foods contain some protein. As a result, true protein deficiency is rare in developed countries. However, some people may still be at risk.

Deficiency leads to various health problems, while low protein intake may also be a concern, as it can cause subtle changes in your body over time.

This article lists 8 symptoms of low protein intake or deficiency.

Do You Need To Have Protein Every Day Or By The Week

How Much Protein Should You Consume Daily?

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Protein recommended dietary allowances, or RDAs, are dailynot weeklyprotein requirements. Your body needs protein each day to function properly and to maintain your lean muscle mass. Most Americans get more than enough protein in their diets each day, according to the Centers for Disease Control and Prevention.

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How We Calculated Your Protein Intake

Theres a difference between avoiding a nutrient deficiency and eating the optimal amount of a nutrient.

The U.S. Food and Drug Administrations daily value for protein is 50 grams, based on a 2,000-calorie diet, which is 10 percent of your total calories. A protein deficiency can cause muscle wasting and a greater risk of bone fractures, among other issues.

But if you want to maximize the amount of muscle you can build and minimize the amount of fat youll gain? Or if youre eating in a calorie deficit, if you want to maximize muscle retention and fat loss, then just about every expert and non-expert will recommend anywhere from 0.5 to 2 grams of protein per pound of bodyweight.

Heres what the data says on setting your own intake.

You May Need More Protein If

Older adults can also benefit from higher protein consumption. As we age, our bodies become less efficient at using this macronutrient. Over time, this protein deficiency can lead to decreased strength and loss of both muscle mass and mobility. Staying physically active and eating a minimum of 1.2 grams of protein per kilogram of body weight can help you stay in fighting shape well into your golden years.

Vegetarians and vegans should also pay close attention to how much and what kinds of protein they consume. Except for soy and quinoa, most vegetarian and vegan sources of protein are considered incomplete because they don’t contain all nine essential amino acids necessary for protein synthesis. A daily protein intake of 1.5-2.0 grams per kilogram of body weight along with a varied diet of legumes, grains, and beans, vegans and vegetarians can take in enough essential amino acids in their diet to build and repair muscle tissue.

You may have heard rumors that eating too much protein can cause kidney damage, liver failure, or osteoporosis. In fact, there is no evidence that a reasonably high protein intake has any negative effect in healthy individuals.

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How Much Protein Is Too Much Find Out Here

How much protein a day do I need? Often, its because were trying to lose weight or trying out vegetarian or vegan options that this important question pops into our mind. But sometimes, its because of a food allergy or a challenging chronic illness. Or, maybe we just want to exercise our options. We are constantly trying to improve our lives and our health by learning more about the food we eat, and understanding the amount of protein we need is one way to do that.

So, is there an optimal amount? How much protein is too much, if there is such a thing? If so, what is it? And are there better proteins than others? We are going to help you answer those questions and many others. We have done scientific research to help take the guesswork out of these questions, so you can enjoy your diet, make adjustments, and live a healthier life.

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    How Much Protein Per Day To Lose Weight

    How much protein should you eat daily to build muscle mass and get stronger?

    If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight . Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram if aiming for weight loss.

    My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.

    For the correct amount of protein to gain muscle, check this resource out.

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    Protein Supplements And Workout Shakes

    Most athletes can get all the protein they need through food alone, asserts the Academy of Nutrition and Dietetics, but protein supplements can be convenient at times. If you do consume protein powder, make sure you know how much to take for maximum benefit.

    You can’t just go by servings because protein powders differ in how much protein is contained in each label-defined scoop. Research from a February 2018 study in the Journal of the International Society of Sports Nutrition determined that, to build muscle, you should aim for 0.4 grams of protein per kilogram of body weight at each of four meals spread out throughout the day. This is 0.18 grams of protein per pound of body weight.

    The study explained that this is the optimal amount you can synthesize in a sitting to use for your muscle’s building and repair needs. Any more and the calories will be used as energy, stored as fat or excreted from the body.

    A 150-pound person benefits from not more than about 27 grams of protein from a protein powder supplement. Most standard protein powders contain about 20 grams per serving, but some types boast 40 or more grams per serving, which may simply be too much for some bodies.

    Optimal Daily Protein Intake For Fat Loss

    First, let it be clear that, though it is possible to lose fat on a eucaloric diet by shifting your macronutrient ratios toward more protein, if you want to keep losing weight youll need to switch to a hypocaloric diet .

    High protein intakes help preserve lean mass in dieters, especially lean dieters. To optimize body composition, dieting athletes should consume 1.62.4 g/kg, skewing toward the higher end of this range as they become leaner or if they increase their caloric deficit .

    Later studies have argued that, to minimize lean-mass loss, dieting lean resistance-trained athletes should consume 2.33.1 g/kg . This latter recommendation has been upheld by the International Society of Sports Nutrition and by a review article on bodybuilding contest preparation.

    Optimal daily protein intake for fat loss

    Body weight

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    Based On Lean Body Mass

    An additional method of figuring out how much protein you need takes into account activity level and lean body mass. Some experts feel that this is a more accurate technique since lean body mass requires more protein for maintenance than fatty tissue.

    Lean body mass is the amount of bodyweight that is not fat. It includes bone, water, muscle, organs, and other tissues. There are different ways to determine your lean body mass, but the easiest is to subtract your body fat from your total body mass.

    First, you’ll need to determine your body fat percent. There are different ways to get the number, including body fat testing with skin calipers, BIA scales, or DEXA scans. You can also estimate body fat with this calculator.

    Next, calculate your total body fat in pounds. Multiply your body weight by the body fat percentage. For example, if you weigh 150 pounds and your fat percentage is 30, then 45 of those pounds would be fat .

    Lastly, calculate lean body mass.Subtract your body fat weight from your total body weight. Using the same example, the lean body mass would be 105 .

    How Much Protein Do You Actually Need To Eat

    How Much Protein Should You Consume Daily?

    One of the most common myths about protein is that we generally dont consume enough both omnivores and those on stricter diets, like vegetarians and vegans, are told this by family, friends, and the media. The good news is that we actually do usually get enough, if we are eating a well-balanced diet.

    But what exactly is enough? Every single person on earth has different protein needs and those needs will shift over time depending on your age, weight, current activity level, and if youre undergoing anything major, like pregnancy or illness. That makes it pretty tricky to calculate, but there are some great guidelines that can help you feel confident in the protein you are actually eating.

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    How Much Protein Is Too Much

    In terms of muscle growth, theres not much point in eating more than one gram of protein per pound of bodyweight per day. That is, going from one to 1.5 grams of protein per pound of bodyweight wont lead to muscle being built any faster.

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    While protein plays an important role in helping your muscles recover and grow, theres an upper limit on the amount that your body can use to synthesize new muscle tissue. And most research points to that upper limit being around 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight per day.

    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.

    Another benefit to eating protein is that it helps your body build muscle, which can slightly increase your resting metabolism and help you burn more calories overall.

    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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    Peanut Or Almond Butter

    Peanut and almond butter are great sources of protein, but you want to make sure that youre purchasing all-natural foods. Highly processed peanut butter often contains too much sugar and other ingredients that make it more unhealthy than nutritious. With nearly eight grams of protein in every two tablespoons of peanut butter, you can use this source of protein as the main component of a meal or as a healthy snack paired with slices of fruit.

    Optimal Daily Protein Intake For Pregnant Women

    How Much Protein Should You Eat in a Day? How Much Protein to Eat in a Day? Protein to Eat 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

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    Whats A High Quality Protein

    One often hears of proteins being separated into categories of high or low quality. This refers to the sources content of amino acids, the building blocks of protein: animal sources contain all nine essential amino acids, meaning the ones the body cant make on its own. Vegan sources of protein typically dont, with the exceptions of soy, quinoa, buckwheat, and a few others.

    Generally, people worry about this more than they should. Research suggests that if youre eating a varied diet, youll effortlessly get all your amino acids throughout the day, which is more important than getting them all at every meal. Its also easy to combine plant-based proteins like legumes and rice, an extremely popular combination throughout the world and this forms a complete protein on its own.

    How Much Protein Can I Eat On A Keto Diet

    Wondering how much protein you can eat on a Keto diet?

    I was definitely confused about that when I first started Keto. Some people warned about not eating enough protein.While others told me I was eating too much protein and it was ruining my Keto diet.

    So, whats the optimal amount of protein to achieve the results you want from Keto?

    Thats what Ill cover in this article.

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    How Much Protein Per Meal

    Muscle protein synthesis is the process of building new skeletal muscle tissue. When MPS chronically exceeds muscle protein breakdown , resulting in a positive net protein balance, we can expect muscle growth over the long term. Each time you eat represents an opportunity to promote muscle growth through the stimulation of MPS.

    Protein-feeding studies using various doses of whey protein suggest that 0.24 g/kg/meal will maximize the MPS of the average young adult, whereas 0.40 g/kg/meal will maximize the MPS of most young adults. For older adults, these two values jump to 0.40 and 0.60 g/kg/meal.

    Desirable minimal protein intake range per meal and age

    Body weight

    Optimal Daily Protein Intake For Vegetarians And Vegans

    DAY 22: Do Protein After A Workout

    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%.

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