Protein Intake — How Much Protein Should You Eat per Day?
What do proteins do? Protein is made up of amino acids, which are the building blocks of all living things. Protein provides the body with muscle-building material; it is mainly used by our muscles, tissues, and organs for growth and repair after injury or illness. That is why consuming protein bars, like some of the build protein bars is a good idea.
How much protein should you eat per day? If you are looking to bulk up or build muscle mass, then the amount of protein is going to be higher than if you just want to maintain your weight or stay fit.
In general, adults should eat about 0.36 grams of protein per pound (or 1 gram per kilogram) of body weight each day. This means that a person who weighs 150 pounds (68 kg) would need 54 grams of protein each day.
Protein is an essential macronutrient that your body needs to function properly. How much protein you need depends mostly on factors such as age, weight, and activity level. It’s important to find out what amount of protein is best for you so that you can have a healthier lifestyle!
This blog post will be discussing the various factors that determine how much protein people should consume in their diet.
Protein consumption changes with age. For example, from birth till our thirties, we’re usually experiencing growth spurts. This means that protein requirements are highest during this time of our lives (we need to replenish cells and grow). So a diet for someone in this age bracket needs 2 more grams of protein per day throughout their life than a person who didn’t have a childhood growth spurt during puberty. At peak muscle mass, by 30 years old, we should be consuming 104 grams/day. That is four times more than the 20g average intake in America today.
For the elderly and very elderly, reevaluation is necessary for yourself. The medical opinions vary quite a bit on this topic, so please consult with your doctor on what they recommend for you based on your own specific needs.
If you are looking to increase your muscle mass, the answer is different than it is for those who may need to lose weight, as mentioned above. Generally speaking, a protein intake of between 1 and 2 grams per kilogram of body weight (g/kg) each day (doing so would ensure that the amount consumed never declines below 0.8 g/kg in any 24-hour period) should help most people maintain their muscle mass while dieting or being in a caloric deficit.
This could be as few as forty grams per day for someone who weighs 155 lbs., for example.
The science behind this number: The Mayo Clinic says that changing your exercise regime alone won’t significantly affect your weight loss efforts if you continue eating as much as you’re used to. It is best to change your eating routine and add more proteins for more energy.
#3 Activity level
Getting enough protein is important because this macronutrient helps to build muscle and aids in nutrient absorption. Protein helps one feel less tired, which results in an increase in activity levels.
It’s probably wise to eat your protein first thing in the morning so that it will be ready to go when you’re running on fumes! The digestibility rate for food during digestion also tends to be higher when consumed at the beginning of a meal instead of near the end.
According to your activity level, different quantities of protein should be undertaken:
- Sedentary, little to no exercise. 11-14 grams per day.
- Light Activity, e.g., bike riding for 30 minutes or softball 2 hours/day 10-13 grams per day
- Moderate Activity, 20 min workouts 5 days a week 8-10 grams per day
- Active Athlete Running training 3 hours a week 7-8 grams per day
- Heavy Strength Training 60 minutes of weight lifting 4 times a week 6-7 grams per day
Protein is essential for repair at the cellular level, so if you’re an athlete who works out often, or do any sports of any type, or are engaged in physical labor like construction work or logging – it’s important to eat more protein.
There is a popular myth that we only need to consume just enough protein to meet the needs of our muscles. However, protein is more important than that as it also helps with critically important functions such as: repairing and maintaining an ongoing immune function. Plus, eating the right type of food in combination with proteins can help control appetite, which leads to less weight gain. How much protein should you eat per day? The answer is not simple.
We collected this data and hope we helped a bit. The bottom line, the amount of protein that your body needs is dependent on multiple factors that need to be taken into consideration.