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How Much Protein Do You Really Need?

Protein intake that is either high or too low might cause health problems. For optimum health and normal physiological processes, it's critical to ingest the proper quantity of protein.

What is protein?

Protein makes up muscles, skin, bones, organs, hormones, enzymes, and many other biological components. It makes up a significant component of the human body. Protein is a nutrient that the body needs for cell growth and repair. 

Certain amino acids, which are the building blocks of protein, can be produced by the body. Nine amino acids, on the other hand, are not produced by the body. They must be consumed as part of one's daily diet.

A person's protein needs will vary based on a variety of circumstances. As a result, ensuring that persons consume adequate protein for their individual conditions is crucial.


How to Determine Your Protein Requirements:

Protein changes due to a variety of circumstances, including your:

  • age
  • intercourse
  • phases of interest
  • common health problems
  • muscles
  • whether or not you are pregnant or nursing


The total RDA for a typical adult is 0.8g of protein per Kg of body mass per day. However, that is the bare minimum. Experts recommend that anyone engaging in any degree of activity consume significantly more than 0.8g of protein per kilogramme of body weight.


Children: Infants and children require more protein in proportion to their body weight than fully grown adults because they utilise protein as they grow.

People who are pregnant or nursing: The required protein intake for pregnant or lactating women is substantially greater than for non-pregnant or lactating women.

Athletes: Athletes require more protein than the average person. According to one 2016 study, athletes can consume up to 3.5g of protein per kilogramme of body weight every day.


According to the same study, the optimum quantity of protein per kilogramme of body weight is:


  • 1g for persons who do not engage in strenuous activities
  • 1.3g for persons who exercise at a moderate level
  • 1.6g for persons who engage in strenuous activity


Where to Find Protein:


Protein may be included in a person's diet by consuming both animal and plant-based protein sources.



  • Lean meats such as beef, lamb, pork
  • Poultry such as chicken, turkey, duck
  • Fish and seafood, such as shrimp, lobster, oysters
  • Dairy products including milk, yoghurt, cheese
  • Eggs



  • Nuts and seeds
  • Legumes and beans
  • Soy or quinoa
  • Processed meat substitutes
  • Tofu
  • Tempeh
  • Plant-based protein powders

Humans should have a modest quantity of protein at each meal because the body cannot retain extra protein, therefore taking small quantities frequently is essential.


1 serving of protein can be made up of the following items:


  • 2 large eggs
  • 2 slices cheddar or other firm cheese
  • 1 cup cooked black beans
  • 1 quart of milk
  • 1 can of tiny fish
  • 2.25 oz. cooked lean meat
  • less than 3 oz. lean poultry
  • 1 oz. of nut butter




Adequate protein consumption is essential for maintaining normal body function; nevertheless, too much or too little protein can potentially create health-related issues.


It is vital that a person consumes the optimum amount of protein in their diet for their needs.

Before making any significant changes to their weight-reduction strategy, people should consult with a doctor, dietician, or nutritionist.

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