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.

MORE FROM

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

navratri-realistic-traditional-background_52683-44495
,

Healthy Foods That Are Perfectly Acceptable To Be Eaten During Your Navratri Fast

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

hand-drawn-world-food-day_23-2148653866
, ,

World Food Day 2020: India’s Top Experts Believe Protein Deficiency Is Need Of The Hour

Every year, the Food and Agricultural Organisation (FAO) of the United Nations commemorates October 16, as World Food Day. This year’s theme of #ZeroHunger calls on individuals and organizations to prioritize the need to combat food insecurity and help the most vulnerable people meet their nutritional needs. However, World Food Day 2020 takes on a new meaning – to approach food security with not just the quantity of foods, but the quality, so as to strengthen food systems to sustain volatility and pull through the health crisis.

Customer in food store buy dairy products vector illustration. Family customers choosing milk food in supermarket. Consumerism of dairying product
, ,

Let India Protein Score Be Your Guide To Buying Dairy Products

Dairy is a ubiquitous part of food life, ever-present in both foodservice and packaged goods, whether as an end product (such as milk or yogurt) or as a critical input for various cuisines. Given its intrinsic presence, dairy is a microcosm of the food industry, with a barrage of product and prepackaged derivates available flooding the market today. It then becomes important to choose the products that provide the maximum nutritional benefits of dairy – which include calcium, potassium, vitamin D, and most importantly, protein.

Snack product set, fast food snacks, drinks, nuts, chips, cracker, juice sandwich isolated on white background
, ,

The Best Protein-Rich Foods To Snack On When You’re Working From Home

Work-from-home days can sometimes be nothing more than hours of conference calls, mounting emails, deadlines and never-ending chores. Subsequently, with late breakfasts, skipped lunches and takeout dinners, healthy eating and proper nutrition take a back seat. You may have also noticed: It’s hard to resist a snack when it’s right next to you in the kitchen! While snacking is important to boost your energy and skyrocket your productivity, it all comes down to what we choose as a quick remedy for untimely hunger pangs.

All data and information provided on this site is for informational purposes only. We make no representations as to accuracy, completeness, timeliness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. All information is provided on an as-is basis.