Proteins are your body’s main building blocks. Apart from building and repairing tissues, they help your body transport nutrients and maintain a proper fluid balance. However, excessive consumption of protein can affect your body composition and health.
Besides running the risk of gaining weight, eating a lot of protein can lead to dehydration. You also have a higher risk of developing kidney stones. So, how much protein should you take daily?
Here’s all you need to know to ensure you take the right amount of protein each day.
Most people don’t have access to their body composition analysis. If you fall in this category, you can use your current body weight to estimate your protein needs. Multiply your current body weight in pounds by 0.7. If it’s in kilograms, multiply it by 1.5.
So, if you weigh 64kg, you should aim for at least 96g of proteins each day. However, keep in mind that the right amount of protein consumption is more tailored to your daily activities than weight alone.
An average adult needs at least 0.8 g of proteins per kg of body weight each day. So, a man who weighs 75 kg requires approximately 60 g of protein daily. But this amount varies depending on your activity levels.
If you’re an athlete, your protein needs are slightly higher because endurance workouts and training rapidly break down muscle protein. According to Dietitians of Canada, endurance and strength-trained athletes should consume between 1.2 and 2.0 g of protein per kg of body weight for the best health and performance.
And if you want to build more muscles, you can consider using supplements Canada. Canada supplement stores such as SupplementSource.ca are some of the best places to find high-quality nutritional products.
Lean body mass (LBM) is the difference between your total body weight and fat weight. It includes muscles, bones, water, and other tissues.
To use this technique, you first need to determine your fat percentage through body fat testing. Next, calculate your body fat weight in pounds. Multiply your total body weight by the fat rate.
For instance, if you weigh 100 pounds and your body fat percentage is 30, 30 of those pounds is fat. (100 x 30% = 30). Now determine your lean body mass. In this case, your LBM would be 70 (100 – 30 = 70).
To calculate your daily protein need, use your LBM and the appropriate activity level:
Another way to calculate the amount of protein you need is by targeting a specific number of grams per day. You can quickly get the range of grams per day by translating the percentage range into a protein gram range.
One gram of protein comprises four calories. Divide the calorie range amounts by 4. For instance, if you consume 2,000 calories each day, 200 to 700 of that amount should come from proteins.
There are specific populations that need either more or less protein to facilitate growth or manage a medical condition. Besides relying on a dietitian, these general guidelines can help you determine your ideal percentage:
During pregnancy, the body requires more protein for tissue growth and development. Lactating mothers need more proteins and calories to make enough milk (about 1.1 g per kg of body weight each day).
As you age, your body becomes less effective at transforming protein into new muscles. As a result, you gradually become weak, and it can even lead to loss of mobility. That’s why adults aged 67 to 84 need to consume more protein (about 1.2 g per kg of body weight daily).
Apart from taking supplements, the leading protein sources are dairy products, meat, fish, and eggs. Some plants like legumes and nuts are also reasonably high in protein.
If you’re healthy and want to stay fit, there’s no need to track your protein intake. Simply incorporate quality protein sources in most of your meals to bring your consumption to an optimal range.