Protein is essential for maintaining and building muscle mass, as well as supporting overall health and well-being. But just how much do you need in a day? The answer may surprise you.
Recommended Daily Allowance (RDA)
The Recommended Daily Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This means that a sedentary adult who weighs 68 kg (150 lbs) needs about 55 grams of it per day. However, this is just the bare minimum to prevent deficiency, and may not be enough for optimal health and fitness.
Protein for Active Individuals
Active individuals, such as athletes and bodybuilders, have higher needs to support muscle recovery and growth. The International Society of Sports Nutrition (ISSN) recommends 1.4-2.0 grams of protein per kilogram of body weight for active individuals. This means that a 68 kg (150 lbs) individual would need 94-136 grams per day.
It is also important for weight loss, as it helps to keep you feeling full and satisfied. A protein-rich diet can help to reduce cravings and prevent overeating. The American College of Sports Medicine (ACSM) recommends at least 1.2 grams per kilogram of body weight for weight loss.
It’s easy to get enough of it in your diet by eating a variety of protein-rich foods. Some good sources include lean meats, fish, eggs, dairy, beans, lentils, and nuts. Even vegetarians and vegans can get enough of it by eating a variety of plant-based sources, such as tofu, tempeh, and quinoa. Here are the top 7 sources of protein for vegans.
The amount you need in a day depends on your individual needs, such as your activity level and weight loss goals. While the RDA for protein is 0.8 grams per kilogram of body weight, active individuals and those looking to lose weight may need more. To ensure that you are getting enough in your diet, be sure to include a variety of protein-rich foods, such as lean meats, fish, eggs, dairy, beans, lentils, and nuts.
To get a personalized diet chart according to your needs visit here.