How Much Protein Do You Need In A Day?

Given the popularity of low carb, high protein diets like Atkins, many people are wondering how much protein they actually need to consume each day in order to meet their nutritional requirements. Unfortunately, there’s no set rule that says, “Each person must consume x grams of protein each day.” In general, the amount of protein needed by each person varies, based on age, gender and activity level. There are also certain activities that increase protein metabolism, meaning that you’ll need a higher amount of protein each day.

Protein is a basic building block of the body and comprises about 16 percent of the body’s total weight. Our hair, muscles, and skin are primarily composed of protein, as are all of the chemicals in the body. Consequently, we need to consume proteins in our diet every day to meet these needs. As a general rule, about 10-15% of a person’s total caloric intake should come from protein.

Looking more deeply into the body’s biology, amino acids form the basis of these proteins. Our bodies produce some amino acids, but not all of the essential amino acids we need on a day-to-day basis. Proteins that come from animal sources – such as eggs, meat, fish and dairy products – contain all nine essential amino acids. Legumes and nuts are also good sources of protein, although they aren’t as complete as animal sources.

Typically, your protein requirement depends on your age and body size, as well as the activities you perform every day. Nutritionists use complicated functions to compute your body’s protein requirement, although you can come up with a rough estimate of your protein needs on your own. To determine how much protein you need each day, go through the following formulas:

Figure out your weight in kilograms by dividing your weight in pounds by 2.2
Once you have your weight in kilograms, use the following formula to determine how much protein you need: weight in kilograms x 0.8-1.8. This will give you a range into which your protein needs will fall.

If you’re fairly active and in good health, multiply your weight by 0.8 to come up with your daily protein needs. On the other hand, multiply by 1.8 if you’re stressed, pregnant, recovering from an illness, or participating in strenuous work outs. Aside from the above mentioned formula, you can also compute your protein requirements with the help of a nutritionist by finding your basal metabolic rate.

Unlike some vitamins and minerals, consuming too much protein doesn’t harm the body or cause overdose symptoms. In fact, studies have shown that only people with kidney disease will experience problems if they consume too much protein, as the kidneys are responsible for filtering the chemicals in the body. When a person with kidney disease consumes too much protein, they may experience water retention, edema and weight gain. For normal people without kidney disease, excess protein will be broken down into glucose or sugar and pass normally through the body.