How Much Protein Should You Have in a Day: The Truth Explained

Protein is vital to good health. The origin of the term – from the Greek word “protos” – means “first.” This is proof of the top-shelf status enjoyed by protein in human nutrition. Informally, if you need to put meat on your bones and make hair, blood, connective tissue, antibodies, and enzymes, you need to eat protein. It is common for athletes and bodybuilders to consume extra protein to build muscle mass. Now, the real question is, “How much protein should you have in a day?” If you are not a professional player or a weight-lifter, do you end up consuming more protein than usual?

Why Do You Need Protein?

Proteins are molecules of amino acids, which are essential for the structure and function of the human body. These amino acids help build DNA, facilitate muscle repair, support bone health, enable muscle contractions, and regulate cell signaling – all these functions keep us alive and healthy.

Protein even helps support immunity. For example, certain antibodies are blood proteins capable of fighting off infections. Other proteins like keratin, collagen, and elastin support our hair, skin, and nails. Most of the protein in the human body is found in the muscles, skin, and blood. Eating protein-rich foods provides the body with the amino acids needed to carry out important functions and to support our health.

How Much Protein Do You Need in a Day?

According to the Recommended Dietary Allowance (RDA), one should ingest 0.8 grams of protein per kilogram of body weight. Similarly, it is 0.36 grams per pound. The RDA is the quantity of a specific nutrient you require to fulfill your basic nutritional needs. In other words, it is the minimum amount you should consume to avoid falling ill – not the specific amount you are supposed to eat daily.

Daily Protein Intake for Men

For an average adult sedentary male, the recommended dietary allowance to prevent deficiency is 0.8 grams per kilogram of body weight. For instance, an individual who weighs 75 kilograms or 165 pounds, should eat 60 grams of protein per day.

Daily Protein Intake for Women

For an adult sedentary female who weighs 140 pounds, this amount translates to 53 grams of protein per day. During pregnancy, protein intake has to be increased. Experts suggest taking between 75 grams and 100 grams to ensure proper development of fetal tissue, as well as enlarging the placenta, breasts, and blood supply.

So, how much protein should you have in a day? Both males and females should check with their doctor to find out how much they should consume.

Is More Protein Better?

For a moderately active adult person, a daily protein intake to meet the RDA would supply only 10% of his/her total daily calories. In comparison, the average American eats almost 16% of his/her daily calories in the form of protein, from both plant and animal sources. Is this more than required?

For some folks, there may be certain benefits of higher daily protein intake to preserve strength and muscle mass. How and when you consume this nutrient might also influence its effectiveness. Some studies described in the summit reports suggest that protein is much more effective if you space it out over the day’s meals and snacks, instead of just consuming all of it at dinner like most Americans.

However, over the last few years, the public health message has moved away from desired percentages of protein, fats, and carbs. For example, the present Dietary Guidelines for Americans emphasize the importance of eating healthier, protein-rich foods instead of concentrating on specific amounts of daily protein.

Which Foods and Drinks are Rich in Protein?

Eating a well-balanced diet is the best way to ensure you are hitting your daily protein goals. The key to eating sufficient high-quality protein is to incorporate various foods, rather than relying on only one source. Protein-rich foods include:

• Beans, peas, and lentils
• Eggs
• Dairy Products
• Lean meats and fish
• Nuts and seeds
• Soy products, such as tofu and tempeh

Many people like to incorporate protein bars into their diet, but it is essential to pick a product that actually contains protein and a lot of fiber. Protein bars and shakes can be a simple and quick way to hit your daily protein goals, but acquiring it from a well-balanced diet is much more important and can help fill your body with other essential nutrients like fiber, vitamin C, and antioxidants.

Can Too Much Protein Harm You?

Yes, too much protein can be detrimental to health, as with most things in life. For instance, people who eat large amounts of protein every day have a higher risk of kidney stones, for which you may need to look for a urology specialty care near me. Also, a high-protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high-protein diet rich in plant-based proteins may not carry similar risks.

How Much is Too Much?

It is difficult to come up with a specific answer, even for our doctors at Samaritana Medical Clinic, because there are many uncertainties. Even experts themselves do not agree. Nonetheless, for the average healthy individual (who is not an elite athlete or heavily involved in bodybuilding), it is probably best to keep total protein intake to no more than 2 grams per kg of ideal body weight. It would be about 125 grams/day for a 140-pound person with a normal body mass index (BMI).

Closing Thoughts

How much protein should you have in a day? If you have been with us from the beginning, then you should already have an idea. Being proactive about your diet and health will ensure you are living well for years to come. As protein is a key nutrient in our diet, incorporating more of it can make a profound difference in your daily life and overall well-being.

If you do not know how much protein you should be eating or if you need advice on how to properly fuel your body, a registered dietitian can tailor a nutrition plan for you.

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