How Much Protein Should You Eat Daily

How Much Protein Should You Eat Every Day? This question has come up a lot in my previous posts where we talked about protein.

The ideal protein intake depends on many factors such as age, gender, and activity level, to name a few. The standard measure used by nutritionists to calculate the minimum daily protein requirement is –

Weight in Kilograms * .8 OR Weight in Pounds * .37

People who exercise regularly and indulge in strength training need extra protein. Ideally, the protein requirement for such people increases to 1.2 to 1.7 grams of protein per kg of weight. For professional athletes, this figure is up to 2 g of protein per kg of body weight.

For people on a low-carb diet, it is recommended that 10-35% of daily calories come from protein. It is known that increased protein increases muscle mass, promotes weight loss, and treats obesity.

As you get older, your protein intake should increase. You can argue that older people do not work out in the gym like we do and therefore have no further protein needs. I assume that increasing protein levels will improve stamina and maintain the will to live longer. Ideally, older people need 1 to 1.4 g of protein per kg of body weight.

Now, if you are wondering about the protein our body has in store, let me make it clear that we need an external dose of protein because, unlike fat, our bodies have little capacity to store protein. When we stop eating protein, our bodies would start burning muscle.

For simple reference only, here is a list of the best sources of protein to choose from. These are nutrient-dense and contain fewer saturated fat and calories.

• Beans
• soy
• Meat (lean)
• Poultry (eggs)
• Dairy (low fat)
• seafood
• Nuts and seeds

The best way to include proteins in your diet is to mix them up. So, so to speak, you can have fish rich in omega-3s, beans and lentils which provide you with extra fiber in addition to protein, walnuts can be added to a salad, and almonds can be sprinkled on your oatmeal.

A quick look at how much protein is in these foods:

• 1/2 cup of low-fat homemade cottage cheese – 12.4 g
• 3 ounces firm tofu – 9 g
• 1/2 cup cooked lentils – 9 g
• 2 tablespoons nut butter – 6.5 – 7 g)
• 3 ounces skinless chicken breast – 26 g
• 3 ounces fish fillet – 17-20 g
• 1/2 cup cooked kidney beans – 7.7 g
• 1 ounce common almonds – 6 g
• 1 large egg – 6 g
• 4 ounces of yogurt (low fat) – 6 g
• 4 ounces of milk (soy) – 3.5 g
• 4 ounces of milk (low fat) – 4 g

So choose your protein and include it in your meals according to your needs. Read about whey protein here and here. Read about soy protein supplements here.

Ask? Ask :)!

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