How Much Protein Do I Need A Day?

Are you wondering about how much protein to eat per day? If yes, then here is a simple explanation of what exactly protein does and how much protein is required per day to keep you fit and fine.

The term "protein" originates from the Greek expression "protos," which means "first," showing how vital it is in our nutrition. Protein is important for overall health as it helps build muscles, hair, blood, and many other important parts of our bodies. Some athletes and bodybuilders eat extra protein to get stronger muscles.

Below listed is the daily intake of protein as per different age groups:

• Infants require approximately 10 grams of protein daily.

• Children of school-going age should aim for 19-34 grams per day.

• Teenage boys should get up to 52 grams daily.

• Teenage girls should target 46 grams each day.

• Adult men typically require approximately 56 grams of protein per day.

• Adult women typically require around 46 grams daily (or 71 grams if pregnant or breastfeeding).

• According to the Institute of Medicine, your daily calories should include at least 10% but no more than 35% protein.

Daily Protein Intake for Women

Protein needs do indeed change with age, and this change is particularly notable for women. If you are a woman and curious to know how much protein should I eat per day, then here’s a brief overview:

Is more Protein better?

According to Harvard Health, while extra protein can be a good dietary option, it’s essential not to overindulge. If you think more protein is better, then just consider the following points before overconsuming it:

• Protein requires more energy for digestion and provides a feeling of fullness. However, a prolonged high-protein, low-carbohydrate diet may not be the healthiest choice.

• This eating pattern has been linked to a higher risk of osteoporosis as protein digestion releases acids, requiring calcium to neutralise them, potentially depleting bone calcium.

• Excessive protein intake can strain the kidneys, typically not an issue for healthy individuals but a concern for those with kidney disease or diabetes, which is associated with kidney problems.

• Avoiding carbohydrates can impact the brain and muscles, as they rely on glucose as their primary fuel source.