How much protein your body needs
There are some nutrients in people’s bodies that significantly influence their overall health condition, well-being, body weight, and other important factors. One of those nutrients is protein. It assists in keeping fluid balance in a person, repair and build-up new tissues, carry other nutrients and work on various other essential functions for us.
Those who work out or want to lose weight and achieve muscle gain afterward are those who indeed know all about the importance of eating protein and a proper diet. So, we have prepared this article for those who don’t know anything about this topic but want to be more well-educated. Keep reading and, hopefully, learn something new with us!
How do I calculate how much protein I need?
Mainly, the protein needs of a person are calculated depending on their lean body mass and the activities they do throughout the day. The formula here is pretty simple. Every adult person requires approximately 0,8 grams of protein per kilogram of body weight daily. That means that the average person who weighs 75 kilograms will require would need 60 grams of protein per day.
However, the amount can change depending on the person’s lifestyle (for example, if they want to increase muscle mass or are athletes). For these types of people, doctors recommend intaking more protein – from 1.2 to 2.0 grams per day.
It is also possible to calculate these numbers based on the lean mass of the body. Specialists claim that this one is more accurate because it needs more protein to support a healthy weight than in those with present body fat. If you do not know what lean body weight (LBW) is – it is everything except fat in person (bones, water, muscles, organs, and other body tissues). To find out what your LBW is, you need to know the percentage of fat in the body by skin calipers, BIA scales, or DeXA scans. Then, calculate the total body fat amount. Finally, calculate the leam mass with the help of an online calculator or, if you wish, you may go to a specialist as well. For example, if the person weighs 150 pounds (approximately 68 kg), they would need from 53 to 120 grams of protein daily (this amount depends on the person’s daily activity). Pretty simple, isn’t it?
How to know if I ate too much protein and what protein intake is good for me?
Protein is very important in the body of every person. Its positive effect is visible in the overall health condition, a good influence on muscles, organs, nervous system, blood, skin, hair, and various other factors. It also helps to transport oxygen, vitamins, and minerals in the body.
A high protein diet may also help in weight loss because this nutrient demands more time to be digested, thus a person doesn’t feel hunger as often as usual. Moreover, a lot of protein foods have nutritional benefits on us because they mainly contain not only protein and amino acids but also omega-3 fatty acids (salmon, tuna, herring), fiber, and phytochemicals (legumes), etc. In order to support weight loss and dietary protein in your daily ratio, specialists recommend eating more whole grains, white meat, chicken, nuts, seeds, beans, and other products.
However, there is a chance that a person can accidentally exceed daily protein intake, and it can cause some troubles in the overall health conditions. Some people may experience frequent need in urinating, others – spasms in the stomach. But commonly, it leads to excess calories accumulation in the body and, as a result, weight gain. That’s because high protein diets may sometimes lead to the lack of carbohydrates and fat in a person; because of that, the body cannot function properly, can suffer from dehydration and other unpleasant consequences.
Protein is very important for proper body functioning in a person. It doesn’t matter if you are currently losing weight, or trying to gain muscle weight, the right amount of this nutrient is essential. It is always possible to talk to a doctor or nutritionist if you can not calculate the right amount yourself. Take care of your health. Good luck!