Protein Intake — How Much Protein Should You Eat per Day?

Protein Intake — How Much Protein Should You Eat per Day?

What is Protein and Why is it Important?

Protein is one of the three essential macronutrients, alongside carbohydrates and fats, that the human body needs in relatively large quantities to function properly. It is a structural molecule comprising amino acids, many of which your body can’t produce on its own. Animal foods are usually high in protein, providing all essential amino acids.

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The Optimal Amount of Protein

The amount of protein you need depends on many factors, including activity level, age, muscle mass, and overall health. Most official nutritional organizations recommend a fairly modest protein intake. However, opinions regarding how much protein you need vary.

Official Recommendations

The Food and Drug Administration suggests that most US adults require around 50 grams (g) of protein daily. However, this total depends on your age, sex, health status, and activity levels (1</hl-trusted-source>).

Protein and Weight Loss

Protein is important when it comes to losing weight. As you may know, you need to consume fewer calories than you burn to lose weight. Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in) (4</hl-trusted-source>).

Protein and Muscle Building

As with most body tissues, muscles are dynamic and constantly being broken down and rebuilt. To gain muscle, your body must synthesize more muscle protein than it breaks down. A higher protein intake can help build muscle and strength (6</hl-trusted-source>).

Protein During Pregnancy and Lactation

During pregnancy, the body needs more protein for tissue development and growth. Protein benefits both the parent and the baby. People who are chestfeeding also require higher-than-typical protein intake. Lean meats, fish, dairy, and legumes are good protein sources during pregnancy. However, during pregnancy and lactation, choose fish that are low in mercury and high in omega-3 fatty acids, such as salmon, sardines, and anchovies.

Protein and Physical Activity

Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary. This includes people with active jobs, all the way to endurance athletes. Older adults have significantly increased protein needs as well — up to 50% higher than the DRI, or about 0.45–0.6 grams per pound (1–1.3 grams per kg) of body weight (10</hl-trusted-source>).

Protein and Kidney Function

Some research suggests casual links between high protein diets and kidney function impairments. However, there is no evidence to suggest a direct cause and effect between the two. However, further research has shown that following a high-protein diet can aggravate preexisting chronic kidney disease (11</hl-trusted-source>, 12</hl-trusted-source>).

Frequently Asked Questions

Q: How much protein do I need?
A: The amount of protein you need depends on your age, sex, health status, and activity levels. For a typical US adult, the recommended daily intake is around 50 g of protein.

Q: What are good sources of protein?
A: Good sources of protein include lean meats, fish, dairy, legumes, and plant-based protein powders.

Q: Is high protein intake safe for my kidneys?
A: There is no evidence to suggest that a reasonably high protein intake has any adverse effects in healthy people. However, people with preexisting kidney conditions should consult their doctor or other healthcare professional before drastically changing their protein intake.

Conclusion

Protein is essential for good health, playing a vital role in muscle and bone strength, immune support, and cellular function. While there is no one-size-fits-all answer to how much protein you should eat per day, understanding your individual needs and incorporating protein-rich foods into your diet can have numerous health benefits.