How Much Protein Should You Eat Every Day? The optimal amount of protein to consume per day is somewhat controversial. Based on the DRI of 0.36 grams of protein per pound of body weight, or 0.8 grams per kilogram, a 150-pound (68-kg) person would need about 54 grams per day. While this may be enough to prevent outright protein deficiency, many experts believe this is too low for optimal health, including maintaining muscle mass ( 1, 32). In fact, studies have shown that older adults, in particular, require more protein than the DRI, concluding that 0.6 grams of protein per pound, or 1.3 grams per kilogram, may help prevent age-related muscle loss ( 33, 34). Furthermore, diets providing up to double the DRI at 0.75 grams of protein per pound, or 1.6 grams per kilogram, have been found to boost weight and fat loss, improve body composition and protect muscle during weight loss ( 1, 17, 18, 19, 35). However, increasing your protein intake beyond this amount doesn’t seem to provide additional benefits. One study showed men who consumed 0.75 grams of protein per pound, or 1.6 grams per kilogram, lost slightly more fat and had similar gains in muscle, compared to the group that consumed 1.1 grams per pound, or 2.4 grams per kilogram ( 18). A high-protein diet for weight loss and overall health should provide about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, and 20–30% of your calories per day. For the 150-pound (68-kg) person, this provides a broad range of about 82–110 grams of protein daily, depending on calorie intake. Moreover, it’s important to spread your protein intake evenly throughout the day, rather than consuming most of it at one meal. This allows your body to use protein most efficiently ( 32). Summary: Daily intake of 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, may promote fat loss and protect against the loss of muscle mass during weight loss and aging. How to Follow a High-Protein DietA high-protein diet is easy to follow and can be customized according to your own food preferences and health-related goals. For instance, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control. If you avoid milk products, you can follow a dairy-free diet that is rich in protein. Even a vegetarian diet can be high in protein if it includes eggs or dairy and plenty of legumes and other plant proteins. Here are a few basic guidelines for following a high-protein diet: · Keep a food diary: Start a food diary using an app or website that provides protein values for thousands of foods and allows you to set your own calorie and macronutrient goals. · Calculate protein needs: To calculate your protein needs, multiply your weight in pounds by 0.6–0.75 grams, or your weight in kilograms by 1.2–1.6 grams. · Eat at least 25–30 grams of protein at meals: Research has shown that consuming a minimum of 25 grams of protein at meals may promote weight loss, muscle maintenance and better overall health ( 35). · Include both animal and plant proteins in your diet: Eating a combination of both types helps make your diet more nutritious overall. · Choose high-quality protein sources: Focus on fresh meats, eggs, dairy and other proteins, rather than processed meats like bacon and lunch meats. · Consume well-balanced meals: Balance high-protein foods with vegetables, fruits and other plant foods at every meal. The sample below provides about 100 grams of protein per day. However, you can adjust the portions to meet your needs.Monday· Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter and a pear. · Dinner: 6 ounces (170 g) steak, sweet potato and grilled zucchini. Tuesday· Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk and strawberries. · Lunch: 4 ounces (114 g) canned salmon, mixed greens, olive oil and vinegar and an apple. · Dinner: 4 ounces (114 g) grilled chicken with quinoa and Brussels sprouts. Wednesday· Breakfast: Oatmeal and one cup plain Greek yogurt with 1/4 cup chopped pecans. · Lunch: 4 ounces (114 g) chicken mixed with avocado and red bell pepper and a peach. Thursday· Breakfast: Spanish omelet made with 3 eggs, 1 ounce cheese, chili peppers, black olives and salsa and an orange. · Dinner: 4 ounces (114 g) halibut, lentils and broccoli. Friday· Breakfast: One cup cottage cheese with 1/4 cup chopped walnuts, diced apples and cinnamon. · Lunch: 4 ounces (114 g) canned salmon mixed with healthy mayo on sprouted grain bread and carrot sticks. Saturday· Breakfast: Frittata made with 3 eggs, 1 ounce cheese and 1/2 cup diced potatoes. · Dinner: 3 ounces (85 g) shrimp fajitas with grilled onions and bell peppers, guacamole, 1 cup black beans on a corn tortilla. Sunday· Lunch: One cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple. · Dinner: 6 ounces (170 g) grilled salmon, potatoes and sautéed spinach. Potential Adverse Effects of High-Protein Diets High-protein diets are safe and healthy for most people. Contrary to popular belief, higher protein intake doesn’t cause kidney problems in people with normal kidney function ( 36, 37). What’s more, a study found that when overweight people with diabetes and early-stage kidney disease consumed a weight loss diet consisting of 30% protein for 12 months, their kidney function didn’t worsen ( 38). On the other hand, people who already have moderate to advanced kidney disease typically need to reduce their protein intake in order to preserve remaining kidney function ( 39, 40). High-protein diets may also promote kidney stones in susceptible people. One study found this was mainly true for high amounts of animal protein, rather than vegetable protein ( 41, 42). In addition, people with liver disease or other serious health conditions should check with their doctor before beginning a high-protein diet. The Bottom Line Protein is a unique and important nutrient. A higher protein intake is linked to beneficial effects on appetite, weight, body composition, aging and overall health. To reap maximum benefits from a high-protein diet, spread your protein intake throughout the day, choose high-quality sources and balance your intake with healthy fats and carbs.
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