Protein intake: How much protein does your body need each day?

The human body needs protein every day for health and strength. Adequate protein intake is especially important for fitness enthusiasts, those looking to lose weight and stay in shape, the elderly, pregnant women, and nursing mothers. But how much protein is needed?

How much protein is needed?

It is recommended that you get 10% to 20% of your daily energy intake from protein sources. For adults, this means a daily intake of about 1.1 to 1.3 grams of protein per kilogram of body weight.

The optimal amount of protein varies according to each person’s body, lifestyle and level of physical activity. Protein helps seniors and people with active lifestyles maintain muscle mass and bone health. Protein is also important for dieters as it prevents muscle loss. In pregnant women, protein is a necessary source of energy for the fetus.

Accurate calculation of protein consumption is easy with the help of a protein calculator. Since the human body converts excess protein into fat, the best way to get the optimal amount of protein is to eat small amounts of protein at each meal.

The human body cannot store proteins, so it is necessary to get protein from the daily diet.

Proteins for an active lifestyle

For people with an active lifestyle, protein-rich foods are an important source of the elements needed to build muscle mass. Protein is essential for both growing additional muscle and maintaining existing muscle mass. Many athletes consume protein supplements, snacks, or high-protein foods to speed up muscle recovery after exercise.

For people engaged in relatively light exercise, 1.1 to 1.3 grams of protein per kilogram of body weight per day is sufficient, while athletes and fitness enthusiasts need more protein: 1.4 to 1.8 grams of protein per kilogram of body weight.