How much protein do you need per day? Proteins are building blocks for the body and are essential for building or maintaining muscle mass and a healthy immune system. How much protein you should eat per day varies from person to person. The exact amount of protein your body needs on a daily basis depends on factors such as age, health, weight and physical activity.
General daily protein requirement
The recommended daily amount of protein (in grams) for an average person who does not exercise is calculated with this formula:
Protein requirement in grams = body weight in kg x 1.2. But if you do move a lot, that requirement quickly doubles.
Calculate your daily protein requirement:
- Non-athletes: 1.2 - 1.5 gr per kg body weight
- Athletes and Athletes: 1.6 - 2.2 + gr per kg body weight
- Muscle building: 1.8 - 2.6 gr per kg body weight
- fat loss: 1.8 - 2.7 gr per kg body weight
- Pregnancy And Breastfeeding: 1.7 - 2.0 gr per kg body weight
- Elderly: 1.2 - 1.5 gr per kg body weight
- Plant-based diet: add 20-30% with the above guidelines because vegetable proteins are less efficiently absorbed by the body
There are different types of proteins. For example, a distinction is made between high-quality and less high-quality. When we talk about high-quality proteins, we are talking about proteins with a high-quality protein content that can be easily absorbed by the body and contains a complete amino acid profile.
Too little protein
In the short term, a shortage of protein can lead to the breakdown of muscle tissue. This often happens when the body takes in less energy than it needs. In the longer term, a lack of protein leads to a lack of muscle strength and a reduced resistance.
Too much protein
There is no clear evidence that a lot of protein is harmful to healthy adults. As a precaution, an upper limit of 25 energy percent is maintained for adults. That is, no more than a quarter of all calories should come from protein.
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With the above information, we hope to give you the right tools to calculate the right amount of proteins you need per day. However, if you want to know more about proteins, look further in our blog.
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