Protein Intake: How much protein should I eat per day?

Protein Intake: How much protein should I eat per day?

We all need protein to ensure our bodies to function optimally. It is an essential aspect of one’s immune system. It is a macro-nutrient that plays a vital role in maintaining body functions and processes. Protein is responsible for building and repairing body tissues. It is a major building block of bones, muscles, cartilage, skin and blood. Proteins consist of smaller molecules known as an amino acid. This amino acid merged in the form of a chain which later folds into complex shapes.

As protein is responsible for growing and maintaining our body, an individual need to know the correct amount of protein intake to maintain proper growth of the body.  

Let’s see how much protein does a man and woman need

The RDA (Recommended Dietary Allowance) for protein is 0.8 grams of protein per kilogram of body weight. The RDA is the amount of nutrient you need to meet the basic nutritional need of the body. So according to calculation, 

Protein need per day for a desk-bound man is 56 grams
Protein need per day for a woman is 56 grams

The amount of protein intake depends on many factors like activity level, age, muscle mass and current health state. If you are very active throughout the day, then your body needs more protein. The Academy of Nutrition and Dietetics, American College of Sports Medicine and the Dietitians of Canada suggest that athletes need more protein.

In the process of finding out the correct amount of protein need per day, you need to do a simple calculation.

Lets Calculate How much Protein Do You Need

Step 1

You will need to calculate body fat percentage. Calculate your body fat in pounds then multiply your body weight by body weight percentage. For example, if you weigh 150 pounds and your fat percentage is 30 then 45 of those pounds would be fat (150 x 30% = 45).

Step 2

Now you need to calculate your LBM (Lean Body Mass) by subtracting your body fat from total body weight. Using the same example (150 pounds – 45= 105) Here 105 is your LBM. 

Step 3

For completing the process, you have to multiply your LBM by appropriate activity level. The Activity level differs from person to person. 

  • If you are doing a desk job and not Physically active, then multiply by 0.5
  • If you just walk a bit while doing daily chores, multiply by 0.6
  • If you are involved in 30 minutes of moderate activity thrice a week then,multiply by 0.7
  • If you dedicate 5 hours to exercise in a week, multiply by 0.8
  • If you are very active and attempt 10 to 20 hours of workout in a week then,multiply by 0.9

Now to meet your daily protein needs, you should know the sources of protein. 

Consume Good Source of Protein

Meat, fish, eggs, dairy products are the best source of protein. 

Many of us do not calculate our daily protein needs. It is recommended to intake a good amount of protein with every meal to maintain good health.   Protein also plays a vital role in maintaining your body weight and helps you if you are trying to lose weight.



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