What Is Protein & How Much Do I Need?
Do you know how much protein you eat every day? Do you know if you are eating the right amount to optimize your health and meet your goals? Most people know they need protein. But, many have no idea what amount they actually need. Some people think think the more, the better. Others think as long as they get in some amount of protein each day, they are doing OK.
Do you want to achieve or maintain a healthy weight? Improve athletic performance? Protect your bones from fracture? Maintain strength as you age? Have a healthy body? If you answered yes to any of these questions, you need to know how much protein you are eating. And, we’re here to give you all the info you need!
Building Blocks of Life
So, we’ve established the importance of protein. But, that brings us back to the original question: how much protein does the average person actually need in a day? Let’s break this down by activity level. We’ll start with the average sedentary to lightly active individual. Their protein need is about 0.8 to 1 grams of protein per kilogram of body weight. This amount is usually enough to maintain lean body mass and to meet all the other protein needs of the body. An example. A 150 pound (68 kg) person who is mostly sedentary or lightly active needs 55-68 grams of protein per day to prevent deficiency.
But, for individuals who are moderate to highly active or who have aspirations of changing their body composition, this amount can vary greatly. Those doing high intensity training may need closer to 1.4 to 2 grams per kilogram of protein daily. So, the lower end of that would be 95 grams of protein per day for a 150 pound person.
And for those looking to gain muscle, 1.7 to 2.6 grams per kilogram is needed. So, for our 150 pound person example, the lower end would be about 115 grams per day. For fat loss, the amount of protein should be based on lean body mass rather than total weight. These individuals may need 2.2 to 2.8 grams of protein per kilogram of fat free mass to maintain muscle while they are losing fat. For a 200 pound person with 120 lbs of lean mass, the lower end would be 120 grams per day.
There’s even an entire diet based on the ideal amount of protein you need in order to lose weight.
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Ensure you are getting enough protein if you want a healthy….
Weight. Immune system. Heart. Metabolism. Gut. And, an overall healthy body.
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