How Many Grams of Protein Should You Eat in a Day?

If you’re looking to up your protein intake, you might be wondering how many grams of protein you should eat in a day. The answer depends on a few factors, including your age, activity level, and muscle mass.

Checkout this video:

Introduction

Proteins are essential nutrients for the human body. They are the building blocks of our muscles, bones, skin, and blood. We need protein to repair tissue and make enzymes and hormones.

The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight. So, a person who weighs 150 pounds (68 kg) should eat 54 grams of protein per day. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.

However, many experts believe that the RDA is too low and that we actually need more protein than the RDA recommends. For example, a study published in 2016 found that people who ate more protein had a lower risk of death from any cause over a 20-year period than those who ate less protein.

How much protein you need depends on several factors, including your age, muscle mass, activity level, and health status.

What is protein?

Protein is an important macronutrient that the body needs to function properly. It is made up of amino acids, which are the building blocks of many tissues in the body, including muscles, bones, skin, and hair.

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or about 54 grams per day for an adult woman weighing 125 pounds. This amount is sufficient to maintain most people’s health and support basic body functions. However, athletes and people who have very active lifestyles may need more protein, and some research suggests that older adults also may need more protein than the RDA to maintain muscle mass and a healthy weight.

How much protein do you need?

The amount of protein you need depends on your weight, goals, and activity level. Use this calculator to find out how much protein you need to eat every day.

How to get enough protein

Protein is an essential part of a healthy diet, but how much do you really need? The protein recommendation for adults is 0.8 grams per kilogram of body weight (or, 0.36 grams per pound). But this number is just a starting point, and your specific needs may be higher or lower.

There are many factors that affect your protein requirements, including:
-Your age
-Your activity level
-Your medical conditions

If you’re sedentary, you probably only need about 0.8 grams of protein per day. But if you’re very active, you may need up to 1.2 grams per day. And if you’re pregnant or breastfeeding, you may need even more protein.

To figure out how much protein you need, start by calculating your calorie needs. Once you know how many calories you need, multiply that number by 0.1 to 0.3 to get your protein needs in grams. For example, if you need 2,000 calories a day, you would need 200-600 grams of protein a day.
You can also use this handy Protein Calculator to estimate your specific protein needs.

Good sources of protein

There are many good sources of protein, but the best sources are lean meats, poultry, fish, low-fat dairy products, eggs, and legumes (beans and lentils). You should eat about 0.36 grams for every pound of body weight. So, if you weigh 150 pounds, you should eat 54 grams of protein a day.

The benefits of protein

Protein is an important macronutrient that helps your body build and repair tissue, produce enzymes and hormones, and boost immunity. It’s also essential for maintaining lean body mass and preventing muscle loss as you age. While the amount of protein you need depends on factors like your activity level and age, most adults should aim to consume 0.8–1.2 grams of protein per kilogram of body weight per day, or about 55–88 grams for a 150-pound person (2).

There are many potential benefits of consuming adequate protein, including:

Promoting muscle growth: Protein is essential for building and repairing muscle tissue. Eating enough protein can help promote muscle growth after exercise (3).

Maintaining muscle mass: Consuming adequate protein is necessary to maintain muscle mass as you age. A review of 23 studies found that older adults who ate more protein lost less muscle mass over time than those who consumed less protein (4).

Improving bone health: Protein plays an important role in bone health by helping to maintain bone density and reduce the risk of fractures (5).

Aiding weight loss: Higher-protein diets have been shown to boost metabolism and reduce appetite, which may help you lose weight (6).

The drawbacks of protein

Protein is an essential part of the human diet, but there are some drawbacks to consuming too much protein. Overloading on protein can lead to weight gain, as well as other health problems such as dehydration, calcium loss, and kidney problems.

The recommended daily amount of protein for most people is between 50 and 175 grams per day. However, athletes or people who are trying to build muscle may need more protein, and so they may consume up to 2 grams of protein per kilogram of body weight.

How to eat more protein

Protein is an essential macronutrient that helps our bodies in numerous ways. It is a building block for bones, muscles, skin, and blood. It also helps repair tissue, produce enzymes, and hormones (1).

The National Academy of Medicine (NAM) recommends that adults consume 0.36 grams per pound of body weight daily (2). For a 150-pound person, this amounts to 54 grams of protein per day.

However, some experts believe that we should be consuming more protein than the NAM recommendation. In fact, the Centers for Disease Control and Prevention (CDC) states that the average sedentary adult needs approximately 0.4 grams per pound of body weight – which would amount to 60 grams of protein for a 150-pound individual (3).

The recommended amount of protein increases for those who are more active. The CDC notes that athletes and people who engage in resistance training need 0.5-0.8 grams per pound of body weight – which would amount to 75-120 grams for a 150-pound person (3).

It’s important to note that the above recommendations are for sedentary adults and people who engage in light activity. If you have a physically demanding job or you are an athlete, you will need to consume more protein than the general population.

Recipes high in protein

A safe bet is to aim for 0.36 grams for each pound of body weight, which works out to be about 55 grams of protein for a 150-pound woman, says Sharp. “If you want to err on the high side and are eating bigger meals more often throughout the day, you can go up to 0.45 grams per pound, which would be about 68 grams of protein for that same150-pound woman,” says Sharp.

FAQ’s about protein

Name: How many grams of protein should you eat in a day? The amount of protein you need to consume each day depends on various factors, such as your age, activity level, and muscle mass. The recommended daily allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kilogram) of body weight. For a sedentary adult, this amounts to 56 grams of protein per day. However, if you are very active or have a lot of muscle mass, you may need more than the RDA.

How much protein do you need per day if you are an athlete? If you are an athlete or consider yourself to be very active, you may need up to 1.2-2 grams of protein per kilogram of body weight (0.5-1 gram per pound). For example, a 180-pound (82-kg) person would need up to 164 grams of protein per day.

How much protein do you need if you are trying to build muscle? If you are trying to build muscle or improve your athletic performance, you may need even more than the RDA or guidelines for athletes. Some research suggests that people who want to increase their muscle mass should consume 2.3-3.1 grams of protein per kilogram of body weight (1-1.4 grams per pound). For example, a 180-pound (82-kg) person would need up to 246 grams of protein per day.

Protein needs also increase during pregnancy and breastfeeding. Pregnant women need about 71 grams of protein per day, while breastfeeding women need up to 98 grams daily

Scroll to Top