How Much Protein Should You Eat A Day

Protein is used to build muscle heal fight infection and stay healthy.

How much protein should you eat a day. Typically 15 grams per kilogram of body weight is sufficient in combination with a balanced diet Keep in mind the DRI is indicative of the minimum amount of protein you should aim to get in a day. Consider eating 12 to 2 grams of dietary protein per kilogram or about 05 to 09 grams per pound of body weight each day says Nancy Rodriguez PhD professor of nutritional sciences at the. So a 140-pound person who is active would need a minimum of about 50 grams of protein per day.

Protein increases the thermic effect of food. If you dont eat that much protein in each meal a protein shake could easily help make up what youre missing. Use this simple protein calculator to calculate the exact amount of protein grams you should eat each day to lose weight gain muscle or support your fitness.

Daily recommended serves of lean meat and poultry fish eggs tofu nuts and seeds and legumesbeans and milk yoghurt cheese andor alternatives mostly reduced fat for adults. Most official nutritional organizations recommend a fairly modest protein intake. On average men should eat 55g and women 45g of protein daily.

If youre vegetarian pair complementary proteins as often as possible to create complete proteins. Eat 3-4 solid meals a day each containing 20-40 grams of protein. All of this ridiculous talk about an elite bodybuilder or weightlifting enthusiast who manages to somehow routinely eat 500-1000 grams of protein per day should not be taken seriously and it.

As you get older your protein needsgoals increase to prevent sarcopenia muscle loss. In general the Academy of Nutrition and Dietetics recommends consuming 08 grams of protein per kilogram of body weight or 035 grams per pound. Protein for maintenance.

How much protein you need to eat each day depends on many individual factors like your age weight sex and activity level. For the average male its almost 60 grams per day and for females almost 50 grams. Foods that are high in protein include meat fish seafood chicken eggs dairy products legumes nuts and seeds.