Protein is an essential nutrient for the body. It helps to repair muscle tissue and maintain fluid balance. If you want to know how much protein you should eat, you should take into account your age, activity level, and nutrition goals. There is no universal answer, but the American Dietetic Association recommends that people get between 10 and 35% of their daily calories from protein.
Fortunately, protein is available in just about every food you can imagine. Some of the best sources of protein include meat, poultry, eggs, and dairy products. But if you’re looking to increase your protein intake, you might also consider plant-based sources. For example, nuts and beans offer high-quality proteins.
The minimum amount of protein needed to prevent protein deficiency is 0.36 grams per kilogram of body weight. However, this is not the ideal amount for muscle growth, satiety, or glycemic control.
A better approach is to focus on one serving of protein at each meal. This way, you’ll be getting enough protein to keep your body functioning properly. Also, eating protein with each meal will help you feel fuller longer.
You can also get a lot of protein from legumes and nuts. These foods are great sources of high-quality protein and are healthier than meat. In fact, they are recommended by the Harvard School of Public Health. When you’re looking to add more protein to your diet, be sure to include vegetables and whole grains, too.
Another way to determine how much protein you need is to look at your current weight. If you are severely overweight, you may need to eat more than the average person. And if you’re a man who exercises regularly, you might need even more.
Generally, the recommended protein intake for adults is 0.8 grams of protein for every kilogram of body weight. This means that a 180-pound man would need about 100 to 130 grams of protein each day. On the other hand, a 160-pound woman might need 60 to 140 grams.
As you get older, your need for protein increases. This is especially true if you’re trying to build muscle. Similarly, if you are active, you’ll need more protein.
Whether you’re pregnant or breastfeeding, you may have more protein needs. If you have any concerns about your intake, speak with a dietitian. They’ll be able to develop a plan that’s personalized to your needs.
Many studies show that eating more protein can help offset the loss of muscle as we get older. That’s because the amino acids in protein are crucial for muscle development and maintenance. Plus, when you eat more protein, your body doesn’t have to work as hard to repair damaged muscles. Likewise, eating a protein-rich diet can keep your heart healthy.
The Academy of Nutrition and Dietetics recommends a moderate amount of protein, ranging from 140 to 160 grams of protein each day. Children need 19 to 34 grams of protein each day. However, you may need more if you are an athlete or if you’re a vegetarian.