# How Much Protein We Need

## Examples To Make Sure You Understand

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How much protein should you consume each day?

As you understand, all you have to do is multiply your current weight by the recommended amounts in the table above.

Well understood ?

Well, here are 2 examples to illustrate:

• Imagine a 65 kg woman whose goal is to gain some muscle, tone up or lose fat while maintaining her current muscles. If you are in this case, you just need to multiply 65 by 1.5 to 2. This will give you a daily protein requirement between 97.5 and 130 g.
• Let’s take the example of a man weighing 90 kg who wishes to gain muscle volume, keep his muscle volume while losing fat or simply improve his strength. It will multiply 90 by 1.8 to 2.7. He will thus obtain a protein requirement of between 162 and 243 per day.

It is good for you ?

So all you have to do is multiply your current weight by the ideal amount of protein based on your profile, and voila! You know how much protein you need to consume in the day.

Did you do the math? Perfect ! You know what to do now.

IMPORTANT NOTE: If you are significantly overweight, the result may be overestimated. This is due to the excessive amount of fat mass in your body. For people suffering from obesity, it is necessary to take into consideration your goal weight rather than your current weight. For example, a person weighing 150 kg whose goal is to reach 100 kg should take 100 kg as the basis for calculation.

## How Much Protein Should I Take To Lose Weight

The amount that weve advocated throughout this guide, 1.0-1.25 grams per pound of body weight per day, works just as well for weight loss as it does for weight gain. If youre otherwise restricting your calories, its even more important to make sure you get enough protein!

You can use Bodybuilding.coms calculator to estimate how much protein to consume every day, and the calorie and macronutrient calculator for added information about what your overall diet should look like.

To get maximum body-composition and appetite-management benefits, consume 20-40 grams of high-quality protein every few hours, rather than having just one or two massive meals a day.

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## How Active Are You

Protein is necessary to build muscle, but that doesnt mean that you have to start guzzling protein shakes after your workouts. How much protein you need depends on your activity level and your fitness goals. Here are some factors to consider:

• If youre relatively sedentary or you do light to moderate activity most days: Theres no need to increase the amount of protein that you eat.
• If you work out three to five days per week: You may feel a bit hungrier on the days you workout, so adding in protein to snacks can help you feel fuller, and for longer.
• If you do strength training two or more days a week: Focus on getting protein into all of your meals and snacks during the day to support your routine.
• If youre trying to build muscle mass: Aim to eat a high-protein snack or meal within 90 minutes of your workout to optimize muscle building.
• If youre trying to lose weight: Protein at breakfast can help you feel satisfied and reduce the chances of overeating later in the day. A couple of scrambled eggs with your toast or a cup of greek yogurt in your morning smoothie can help keep hunger at bay.

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## A Simple And Inexpensive Method

You can also make your life easier with a very simple method that I like to use. Two American fitness specialists have developed 250 recipes, some of which are for vegetarians and vegans. All for just 19 excluding tax with the Sport Chez Soi discount.

Also, you get 53 protein smoothie recipes, food programs, and more. In short, everything you need to make your life easier. You should know that smoothies can be prepared very well with vegetable proteins if you wish it.

The advantage of these recipes is that you know the amount of calories and the distribution of nutrients from the start. No more math to do!

## 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

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## Are You Getting Too Much Protein

Judging by all the protein bars, shakes and powders out there, you get the impression you need more protein. There are claims it curbs appetite, helps with weight loss and builds muscle. But whats the real story?

Contrary to all the hype that everyone needs more protein, most Americans get twice as much as they need. This is especially true for males 14-70 years of age, who the 2015 Dietary Guidelines for Americans advise to decrease meat, poultry and egg consumption. Even athletes are often getting more protein than they need, without supplements, because their calorie requirements are higher, and with more food, comes more protein.

True or False: Big steak = bigger muscles

False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth, not extra protein intake. You cant build muscle without the exercise to go with it.

The body cant store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Extra protein intake can also lead to elevated blood lipids and heart disease, because many high-protein foods you eat are high in total fat and saturated fat. Extra protein intake, which can be taxing on the kidneys, poses an additional risk to individuals pre-disposed to kidney disease.

How much protein do I need?

Excessive protein intake would be more than 2 g per kg of body weight each day.

Where does protein come from?

## If You’re Trying To Lose Weight It’s More Important To Have A High

But while protein itself isnt harmful, many protein supplements are high in carbohydrates called Fodmaps that trigger digestive symptoms like bloating, gas and stomach pain. Stevenson advises reading labels carefully on supplements, bars and balls. Often, theyre very high in calories and contain huge amounts of carbs, often in form of sugar. You shouldnt necessarily think that because it says its high protein that its healthy, she says.

Weight loss

Protein has long been linked to weight loss, with low-carb, high-protein diets such as Paleo and Atkins promising to prolong the feeling of fullness. People fail to lose weight often because they feel hungry, and MRI studies have shown that a high-protein breakfast can help stop cravings later in the day.

There is sufficient evidence that protein is satiating, says Alex Johnstone of the University of Aberdeen. If youre trying to lose weight, its therefore more important to have a high-protein breakfast, such as beans on toast or a dairy smoothie, rather than to have supplements.

But she doesnt advocate Atkins-type diets and has found that cutting out carbohydrates has adverse affects on gut health .

Protein balls are often high in calories and can contain huge amounts of carbs

Instead, Johnstone recommends that overweight people eat a high-protein and moderate-carb diet, consisting of 30% protein, 40% carbs and 30% fat compared to the average diet of around 15% protein, 55% carbs and 30% fat.

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## How Much Protein Per Day Conclusion

As you have seen, the amount of protein you need depends on different criteria. In particular, you must take into account your sports activity, but also your weight and your goal.

However, do not forget that to lose fat, proteins are your allies.

But do not fall into the trap offered by too many unbalanced diets. They sometimes tell you to eat only protein or cut out carbs altogether.

Yet complex carbohydrates have been part of the human diet for millennia. They are therefore not the cause of our current food problems.

It is rather the food industry that has distorted everything. Think about this for a few minutes:

We shouldn’t blame the food our ancestors ate for causing modern disease.

Use our free calculators

## A Small Table To Guide You

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Recommended amount of protein per day based on your goals and habits

 Person, Situation and Goals Ideal amount of protein per day Sedentary person in good health who does not play sports and has no particular goal. This is what can be considered as a minimum recommended consumption to ensure proper functioning of the body. 0.8-1.2g of protein per kilogram of body weight Healthy adult who exercises regularly or tries to improve their physical appearance . This is the recommended minimum in this case. 1.2-1.8g of protein per kilogram of body weight WOMAN in good health whose main objective is to build muscle, to be toned, to maintain muscle mass while losing fat or to improve sports performance. 1.5 to 2 g of protein per kilogram of body weight A healthy MAN whose main objective is to build muscle, to be toned, to maintain muscle mass while losing fat or to improve sports performance. 1.8 to 2.7 g of protein per kilogram of body weight

If you’re in any doubt about your needs, the old recommendation of 1.8-2g of protein per pound of bodyweight that’s been used in the fitness world for decades is a good place to start. It is suitable for most people.

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## Keeps You Feeling Full

Enjoying a high protein breakfast is a great strategy for those looking to curb cravings and promote feelings of fullness between meals.

According to one study in 15 people, consuming a high protein breakfast was more effective than consuming a high carb breakfast at reducing levels of ghrelin, the hormone responsible for stimulating feelings of hunger .

Another small study in 19 people showed that doubling protein intake led to significant reductions in calorie intake and body weight .

Protein may also improve blood sugar control, which can help decrease symptoms of low blood sugar, including hunger .

## Why Do You Want To Protect Lean Mass

When cutting calories to shed pounds, you will lose a combination of fat and muscle weight. But your goal should be to lose more fat than muscle.

More lean mass means a better body composition – helping you look more toned and lean overall. Muscle is also your storage place for carbs , meaning you can process carbs and store them more efficiently, the more muscle you have – leading to less body fat storage. So when it comes to losing weight, maintaining your muscle is going to be a huge benefit.

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## 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.

## Protein Intake Whilst Cutting

When youve restricted your daily calorie intake in order to lose weight, your body then doesnt have tonnes of fuel to use. As fat and glycogen stores are likely also limited too, our bodies are then forced to use muscle as an energy source.

Well, eating protein would prevent this so it would then make sense to increase your intake whilst in a cut.

The International Journal of Sport Nutrition and Exercise Metabolism recommending that those who are wanting to lose weight and preserve muscle should consume 0.8-1.1 grams of protein per pound of body weight.

There are also plenty of other reviews and guides out there telling you just how much protein you should be eating.

However, wed say a sensible target to aim for is 1.1-1.2 grams of protein per pound of body weight each day.

Including protein as part of a balanced diet has been proven to assist with weight loss.

Of the three macronutrients, protein is the most satiating. Studies have shown that it provides a feeling of fullness for

meta-analyses of studies showed increased weight loss, fat mass loss, and preservation of lean mass following high protein, calorie-restriction diets versus low protein, calorie restriction diets. Participants in these studies also had lower blood pressure, triglycerides, and reduced waist circumference overall when on the high protein diet.

## How Much Protein Do You Need To Lose Weight: Takeaway

Including more protein in your diet, is one of the best ways to burn more body fat and lose weight. Dietary guidelines suggest that you need at least 1g of protein per pound for weight loss and up to 1.15g for more highly active individuals. Adding more protein to your diet is a will help improve satiety, preserve lean muscle mass and burn more body fat.

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## 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?

## How Much Protein Do You Need To Lose Fat

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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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## Can You Overdose On Protein

Myths persist that consuming too much protein is bad for your kidneys or will weaken your bones. These myths are based on flawed studies done 40+ years ago.

Unless you have some sort of kidney disease, your body cant overdose on protein. Studies have shown that healthy people can consume up to 4.4 grams of protein per kilogram of body weight. If youre a 200-pound man, that means you could consume 400 grams of protein in a day and not have any problems.

So, no. You cant overdose on protein.

## 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

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