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 0.8grams of protein per kilogram of body weight or 0.36 grams per pound according to Dietary Reference Intake (DRI)(1,2).
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 56grams of protein per day, while a female with an average weight will take 46grams of protein per day.
However, several factors determine the amount of protein intake per day.
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.
Protein intake depends on different factors such as doing exercise, your age, lose weight or gain weight, and your medication condition.A man with an average weight will take 56grams, while a female with an average weight will take 46grams.
DRI recommends an intake of the 0.8grams of protein per kilogram of body weight or 0.36 grams per pound.
What are the grams of proteins means?
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 you purchase over the counter.
For instance, you purchase half kg of meat (500gms) the real amount of macronutrient protein or protein present in this meat is 122 grams of protein(5).
Therefore, you can guess if you buy 1/4 or 1 kg of meat the actual protein.
Another example, whole egg weighs 46grams but only contains 6 grams of actual protein.
With this illustration, let us discuss the amount of protein intake per day based of various factors.
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 keto menu. It helps you develop lean body muscles and prevent muscle loss.
More so, during weight loss either you are in 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 hormone, burns calories as well, enable you to eat fewer calories.
It also helps in maintaining your muscle mass.
Therefore, you need to eat enough protein at approximately 25 to30 percent of calories(0.8 to 1.3grams per body weight in Kgs )to lose weight faster and safely(6).
It will also enable you to get into ketosis, a normal metabolic process with significant health benefits.
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
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 weight).
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, this will depend on the type of exercise, for instance, resistance training and aerobic training people will have a different scale of protein( 11).
For that matter, your body will need approximately 1.2 to 2.2 grams of protein per day(12 ).
This will enable you to build lean body muscles faster.
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(14)
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 bod weight (Kg) to prevent muscle loss.
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
Protein boosts the immune system that helps to protect the body against toxin infection.
It is important to take enough protein for faster recovery from illness(21). You can take about 0.5–0.65 grams of protein per pound.
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(22).
To maintain 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, do not take too much protein(23).
For a woman should take at least 46 to 75 grams daily, while for a man 56 to 91 grams per day.
This will enable you to maintain a healthy body weight.
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 protein, which are not true.
Many studies have proven no side effects on eating protein(24).
However, some speculations that a high-protein diet can cause kidney damage and osteoporosis are not yet proven(25).
In fact, high-protein intake helps prevent muscle loss in elderly people.
Protein also does not have any negative effects on kidney function rather prevents the risk factors of kidney damage(26).
Furthermore, protein improves the overall cardiovascular system, in which it increases insulin sensitivity and reduces blood sugar level in the bloodstream.
This prevents high blood pressure and diabetes.
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
Protein-rich foods to Eat
To get enough protein intakes per day, you need to eat foods rich in protein.
The top best food rich in protein are from animal products, and certain plants.
Do prefer real food against supplements.
Real food provides you with the 9 essential amino acids without any side effect as to supplements.
List foods rich in protein to eat
- Whole milk
- fatty fish
Summing it up
Eating enough protein every day has several advanced health benefits.
It helps prevent diabetes, 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 grams 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.