How Much Daily Protein Do You Need?

Dice with Fats, Carbs and Proteins

Whether you’re a meat eater, vegetarian, or vegan, protein is a crucial part of any human diet. Our bodies maintain health and proper balance with the help of this important food group. Protein builds muscles, forms hair, repairs tissues, and strengthens bones, just to list a few things. It also is a major source for your energy on a daily basis. Whether it’s meat, nuts or lentils, protein is essential.

But how much protein do we need each day to ensure our bodies function, heal, and thrive? According to Harvard Health, the Recommended Dietary Allowance (or RDA) of protein is 0.8 grams per kilogram of your body weight. This is recommended for the average adult, but it can change depending on your age and activity level. To find this number you can also multiply your weight in pounds by the number 0.36. The result will be the Recommended Daily Allowance of grams of protein you should consume each day.

But according to the study, this is actually the minimum, and many active Americans are probably still not getting enough protein, so doubling this number is actually a good and safe goal to shoot for. Older adults may also notice more energy throughout the day from increasing their protein intake from 0.8 to 1.2 grams per kilogram of body weight.

It’s also recommended that you spread out your portions of protein throughout the day instead of cramming them in at dinner like many people do. This way your body will receive the macronutrient in manageable portions. That allows your body to make the most of it and give you a steady supply of energy through the day. If you feel like you don’t have enough energy, your injuries are slow to heal, or you’re just not seeing results from your strenuous workouts, increasing your protein intake might be just the ticket.


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