How Much Protein Intake Per Day To Lose or Gain Weight

Many people are worried about how much protein intake per day to lose weight faster. 

Actually, protein intake per day may determine how fast you will lose weight or gain weight.

Protein intake per day plays a major role in life including protecting the body from chronic illnesses.

To be précised, the amount of protein intake per day is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound according to Dietary Reference Intake (DRI).

Now this will depend on your body weight.

For instance, someone with a high BMI (body mass index) will eat more protein as compared to another with less BMI.

Actually, a male with an average weight will take 56 grams of protein per day, while a female with an average weight will take 46 grams of protein per day.

However, several factors determine the amount of protein intake per day.

For example, doing exercise, your age, losing weight or gaining weight, your medication condition, and many others.

For that matter, this article discusses some of the possible factors that will determine the amount of protein intake per day and how much protein to take.

It also discusses the importance of protein intake per day.

What are the grams of proteins mean?

To get this clear and to avoid misinterpretation, it is important to tackle this first. 

Many people fail to understand this concept.

Here is what you should know, “grams of protein” actually means the grams of the macronutrient protein, not the total grams your purchase over the counter. 

For instance, if you purchase half kg of meat (500gms) the real amount of macronutrient protein or protein present in this meat is 122 grams of protein.

Therefore, you can guess if you buy 1/4 or 1 kg of meat the actual protein.

Another example is a whole egg that weighs 46 grams but only contains 6 grams of actual protein.

how much protein intake per day

With this illustration, let us discuss the amount of protein intake per day based of various factors.

NOTE

The “grams of protein” actually mean the grams of the macronutrient protein, not the total grams you purchase over the counter as many people may think. An egg contains 6 grams of protein while a half kg of meat contains 122 grams of protein.

How much protein intake per day to lose weight

Protein is very essential when it comes to losing weight on the keto menu. It helps you develop lean body muscles and prevent muscle loss. 

More so, during weight loss whether you are on the ketogenic diet, protein helps you to feel full and satisfied. 

The main importance of eating enough protein when you are trying to lose weight is that it suppresses appetite hormones, burns calories as well, and enables you to eat fewer calories.

It also helps in maintaining muscle mass.

According to Pubmed, you need to eat enough protein at approximately 25 to 30 percent of calories(0.8 to 1.3 grams per body weight in kg)to lose weight faster and safely.

It will also enable you to get into ketosis, a normal metabolic process with significant health benefits.

NOTE

The recommended amount of protein intake to lose weight is approximately 25 to30  percent of calories (0.8 to 1.3grams per body weight in Kgs )to lose weight faster and safely

Related: Protein Pills Reviews-Does Protein Pills Really Work?

How much protein should you eat to gain weight?

Well, protein especially animal food provides the most essential amino acids that help in faster gain of strength, muscle mass, and optimal body functions.

Being that gaining weight is very challenging, as the body needs to produce more muscle protein than it breaks down.

Therefore, to gain body mass faster, you need to eat more protein and perform resistance training (Lift weights).

According to the Journal of the International Society of Sports Nutrition, the best tips are by ensuring you consume at least 1.6 to 2.2 grams of protein ( per body weight in kilograms) every day or at least 0.7 to 1 gram of protein per pound of body weight per day.

NOTE

For bigger muscles and lean body you need to take at  least 1.6 to 2.2 grams of protein ( per body weight in kilograms) every day or at least 0.7 to 1 gram of protein per pound.

How much protein to eat when doing exercise?

When doing exercise, you will need more protein as compared to someone who does not perform any fitness exercise.

However, according to BioMed Research International, this will depend on the type of exercise, for instance, in resistance training and aerobic training people will have a different scale of protein. 

Bodybuilders and athletes may use more protein as compared to a person doing exercise for arthritis.

For that matter, your body will need approximately 1.2 to 2.2 grams of protein per day.

This will enable you to build lean body muscles faster.

Related: Top 12 Advantages and Disadvantages of Protein Shakes

NOTE
The amount of protein intake during exercise depends on the type of exercise you are doing, but some one who is exercising regularly will need more protein. The average protein you will take is approximately 1.2 to 2.2 grams of protein per day.

How much protein to take when at old age?

Elderly people may need more protein as compared to young people.

This is to reduce the common chronic illnesses in the elderly states, such as osteoporosis and sarcopenia.

This chronic illness results in a reduction in muscle mass, very common in old people.

Therefore, the elderly person may need an extra protein slightly more than Dietary Reference Intake (DRI)

They are recommended to take 1 to 1.3 grams of protein per day per body weight (Kg) to prevent muscle loss.

Related: Top 15 Best Muscle Growth Supplements For Big Muscles

NOTE

When at old age you will need more protein to prevent aging and muscle loss (osteoporosis and sarcopenia). Therefore, you will need to take 1 to 1.3 grams of protein per day per bod weight (Kg) for effective prevention.

How much protein to take when you have chronic illnesses

People recovering from chronic illnesses such as arthritis, diabetes, cancer, and even injuries may require enough protein.

Protein boosts the immune system which helps to protect the body against toxin infection.

It is important to take enough protein for faster recovery from illness. You can take about 0.5–0.65 grams of protein per pound.

Related: 15 Benefits Of Whey Proteins & Side Effects

NOTE

You need enough protein to help in the recovery of muscles injuries and to boost your immunes system. Therefore you will need about 0.5–0.65 grams of protein per pound.

How much protein to take to maintain a healthy body weight?

Yes, maintaining healthy body weight is very important.

It helps in preventing several health complications and enables you to stay a healthier life with your family members.

To maintain a healthy body weight, you need to eat enough protein every day that is, 0.8 to 1.3 grams of protein per kilogram of body weight every day and do not take too much protein.

For a woman should take at least 46 to 75 grams daily, while a man 56 to 91 grams per day.

This will enable you to maintain a healthy body weight.

NOTE

You need enough protein to maintain  appropriate BMI and avoid the risk of certain chronic illnesses. Therefore, the amount of protein to take is as a woman is at least 46 to 75 grams daily, while for a man 56 to 91 grams per day.

Can protein cause side effects?

Actually,  there are many rumors about proteins, which are not true.

Many studies have proven no side effects on eating protein.

However, some speculations that a high-protein diet can cause kidney damage and osteoporosis are not yet proven.

In fact, high protein intake helps prevent muscle loss in elderly people.

Protein also does not have any negative effects on kidney function but rather prevents the risk factors of kidney damage.

Furthermore, protein improves the overall cardiovascular system, which it increases insulin sensitivity and reduces blood sugar levels in the bloodstream.

This prevents high blood pressure and diabetes.

Related: Myofusion Advanced Protein Side Effects, Benefits, Reviews

NOTE:

Protein intake as been scientifically proven to have no side effects, however, there are few speculations that high-protein diet can cause kidney damage and osteoporosis but not yet proven. Its advanced benefits are numerious as it help prevent cardiovascular diseases, and other chronic illnesses

SUMMARY OF PROTEIN INTAKE FOR DIFFERENT CONDITIONS IN TABLE

how much protein intake per day

Protein-rich foods to Eat

To get enough protein intake per day, you need to eat foods rich in protein.

The top best food rich in protein is animal products and certain plants.

You can also get enough protein from dietary supplements like whey protein, BCAAs, and many more.

Real food provides you with the 9 essential amino acids without any side effects as to supplements.

List foods rich in protein to eat 

  • Meat
  • Whole milk
  • Yoghurt
  • fatty fish
  • egg
  • chicken
  • quinoa
  • legumes
  • nuts

Related: Best Healthy Balanced Diet For Healthy Weight

Summing it up

Eating enough protein every day has several advanced health benefits.

It helps prevent diabetes, and blood pressure improves kidney function, and helps in weight loss and weight gain.

It also helps prevent osteoporosis and sarcopenia in elderly persons.

Protein intake per day as recommended by Dietary Reference Intake (DRI) is 0.8 grams per kilogram of body weight or 0.36 grams per pound.

However, the best protein intake is 0.7 to 1 gram per pound or 1.6–2.2 grams per kg.

In general, always ensure that you consume enough protein per day for your own benefit.