How Much Protein Do You Need in a Day?

how much protein do you need

Calculating Your Health Requirements: How Much Protein Do You Need?

Protein is an essential component of all the cells that make up your body. Each cell needs protein to function and some parts of your body, such as your hair and fingernails, are comprised almost entirely of protein. When trying to stick to a healthy diet, you’ll run into protein around every corner. But how much protein do you need to maximize your body’s potential on a daily basis?

Standard Protein Calculation for Maintaining a Healthy Diet

How much protein is too much or too little? This is a common question when it comes to creating a healthy diet. How much protein do you need on a daily is especially important to consider basis because unlike carbohydrates and fats, protein isn’t stored in the body even though it’s essential. According to MedlinePlus, the majority of Americans get enough protein in their diet, but exactly how much protein do you need?

Individual protein requirements vary depending on the person’s sex, how much physical activity they do, their current health and age. However, there is a simple calculation that you can do to find out what the rough amount of protein you need and how much protein is too much for your health goals.

To get to your recommended daily protein requirement, simply take your weight in pounds and multiply it by 0.36 grams. For an average man this amounts to around 56 grams a day, and for an average woman, it amounts to around 46 grams per day.

Protein Calculation for Weight Loss

Of course, if you’re trying to lose weight, then your daily protein intake must also be adjusted accordingly. Protein benefits weight gain by helping to reduce food cravings and giving a person a feeling of being full with less food. For those who are participating in regular exercise and attempting to lose weight, they need to increase their daily protein intake.

To do the protein calculation for weight loss, take your weight in pounds and multiply it by 0.5 to 0.7 grams. This means that a person weighing 140 pounds will require 70 to 98 grams of protein every day.

Protein Calculation for Muscle Gain

Protein is an essential part of muscle gain and protein intake must increase if you want to build muscle. Muscles are in a constant state of breaking down and rebuilding. Therefore, to gain muscle, one must eat more protein than the body synthesizes.

A calculation for protein intake in the case of muscle gain is as follows: between 0.8 and 1 gram per pound of body weight. This equates to around 112 to 140 grams of protein for a person weighing 140 pounds.

Foods High in Protein

Nutritional experts advise that a person get their daily intake of protein from foods rather than from protein-rich supplements; however, if the person’s diet lacks protein, then protein-rich supplements is a good solution. Some of the foods high in protein include the following:

  • Eggs
  • Fish
  • Lean meats such as skinless chicken
  • Nuts such as almonds
  • Beans
  • Oats
  • Milk
  • Greek Yogurt
  • Broccoli
  • Brussels Sprouts

Protein is perhaps one of the most important nutrients that your body needs. Its importance cannot be overstated. A healthy life starts with a person getting enough of the elements that help your body to function at optimal levels.


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