How much proteins should you consume per day?

How much proteins should you consume per day?
Protein 101
October 17, 2019

How much proteins should you consume per day?

Wondering if you were successful in consuming the right amount and type of proteins in your healthy diet today? or if you ate healthy all day today? Don’t worry! We got you covered.

It is important to know that the food we eat can broadly be broken down into three ‘macronutrients’ – proteins, carbohydrates and fats. A balanced diet is one that comprises of a mix of these macronutrients along with other micronutrients and vitamins. Our body needs these nutrients and vitamins for energy and to perform other vital functions. However, proteins are considered as the building blocks of our life and are essential for good health.

Proteins are made of 20 different types amino acids, where human body produces 11 of these amino acids and the other 9 “essential amino acids” are attained through protein rich foods, protein supplements, or a combination of these. Given the significant role protein plays in one’s life, a recent study by IMRB highlighted that around 73% of Indian population are protein deficient and about 9 out of 10 Indians are not aware of their ideal protein consumption.

Striking a perfect balance by consuming adequate amount of proteins during each meal is very critical, since over consumption of proteins often leads to increased fats in our body, and other health problems. On the other hand, deficiency of proteins causes swelling in our body, weight gain, loss of muscle mass, hair and nail loss, hence, eating a balanced protein diet is very important.

So how much proteins would you need to strike this balance?

How much proteins should I consume?

In general, the recommended daily amount of protein for an individual is 0.8 grams of protein per kilogram (kg) of the body weight. However, the ideal amount of daily protein intake per person is based on several factors, including age, gender, activity, health, total diet and other variables.

For athletes and bodybuilders who lead an active lifestyle, consuming higher portion of proteins are recommended, since athletes exert more energy than normal people and their bodies need additional nutrients specially proteins to recover from intense physical activities. Ideally, if you are someone who exercises primarily with weights for more than an hour during most days of the week, your recommended daily protein intake (RDI) based on the recent study should be somewhere between to 1.2 to 1.7 grams per kg of body weight each day.

Contrary, for someone who leads a sedentary lifestyle, involving little or no physical activity, consuming high portion of protein, will lead to fat gain and consequently affect the health and wellbeing. Similarly, for someone whose main concern is weight loss, opting for higher protein diet is recommended, since protein is more satisfying than fat or carbs. And consuming protein keeps one feeling fuller for longer time and subsides their sugar cravings.

Among adults who are above the age of 55 years, are recommended to increase their protein intake as well, to prevent them from sarcopenia (reduction in muscle mass), which is often a symptom of protein deficiency and causes significant problems in old age.

Since our bodies consume proteins daily, they need to be restocked every day to maintain a balance and lead a healthy lifestyle. The best way to do so, is by eating right and choose the right type of proteins; by consuming a variety of protein rich foods spread throughout our meals during the day.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

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