🥚 How Much Protein Do You Need Daily? A Complete Guide
Protein is one of the most essential nutrients for your body — it builds muscle, repairs tissue, and supports immune function. Whether you’re trying to lose weight, build muscle, or just stay healthy, getting the right amount of protein daily is crucial.
But how much protein do you really need every day? Let’s break it down.
✅ Why Is Protein Important?
Before jumping into the numbers, here’s why protein deserves a key place in your diet:
- Builds and repairs muscles
- Helps in enzyme and hormone production
- Boosts metabolism and fat-burning
- Reduces hunger and supports weight management
📊 Daily Protein Requirements (Based on Body Weight)
The recommended daily allowance (RDA) for protein intake is:
0.8 grams of protein per kilogram of body weight (g/kg)
Or roughly 0.36 grams per pound of body weight
| Body Weight | Minimum Protein (RDA) |
|---|---|
| 50 kg | 40 grams |
| 60 kg | 48 grams |
| 70 kg | 56 grams |
| 80 kg | 64 grams |
| 90 kg | 72 grams |
🏋️ Protein Needs Based on Lifestyle
🧘 Sedentary (little to no exercise)
👉 0.8 g/kg of body weight
🚶 Active (regular light-moderate exercise)
👉 1.0–1.2 g/kg of body weight
💪 Strength Training / Muscle Building
👉 1.6–2.2 g/kg of body weight
🥗 Fat Loss (with resistance training)
👉 2.0–2.4 g/kg of body weight
This helps preserve muscle while losing fat.
🧓 Older Adults
👉 1.2–2.0 g/kg to preserve muscle mass and support recovery
🥩 Protein-Rich Food Sources
| Food | Protein (per 100g) |
|---|---|
| Chicken breast | 31g |
| Eggs (1 large) | 6g |
| Paneer (Cottage Cheese) | 18g |
| Lentils (cooked) | 9g |
| Tofu | 8g |
| Greek Yogurt | 10g |
| Whey Protein (1 scoop) | 20–25g |
⚠️ Can You Eat Too Much Protein?
In healthy individuals, high protein diets are generally safe. However, very high protein intake (over 3g/kg/day) over long periods may stress the kidneys, especially in those with preexisting conditions.
Always balance protein with carbs, fats, and fiber for optimal health.
🧠 Final Thoughts
There’s no one-size-fits-all when it comes to protein needs. Your intake should depend on your weight, activity level, age, and fitness goals. If you’re trying to build muscle, maintain strength, or lose fat, you might need more than the basic RDA.
✅ Quick Tip:
Try to include a source of protein in every meal — it helps with muscle maintenance, appetite control, and energy.
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