How much protein do you need per day? Proteins are building blocks for the body and are essential for building or maintaining muscle mass and a healthy immune system. How much protein per day you should eat is different for each person. The exact amount of protein your body needs daily depends on age, health, weight and physical activity, among other factors.
General daily protein requirement
The recommended daily amount of protein (in grams) for an average person who does not exercise is calculated using this formula:
Protein requirement in grams = body weight in kg x 1.2. But if you exercise a lot, that requirement is easily double.
Calculate your daily protein requirement:
- Non-athletes: 1.2 - 1.5 g per kg body weight
- Athletes: 1.6 - 2.2+ g per kg body weight
- Muscle building: 1.8 - 2.6 gr per kg body weight
- Fat loss: 1.8 - 2.7 g per kg body weight
- Pregnancy and lactation: 1.7 - 2.0 g per kg body weight
- Elderly: 1.2 - 1.5 g per kg body weight
- Plant-based diet: add 20-30% to the above guidelines because plant-based proteins are less efficiently absorbed by the body
There are different types of proteins. For example, a distinction is made between high-quality and less high-quality. When we talk about high-quality proteins, we are talking about proteins with a high-quality protein content that is excellent for absorption by the body and contains a complete amino acid profile.
View high-quality proteins below
Too little protein
In the short term, a lack of protein can lead to the breakdown of muscle tissue. This often happens when the body takes in less energy than it needs. In the longer term, a protein deficiency leads to a lack of muscle strength and decreased immunity.
Too much protein
There is no clear evidence that too much protein is harmful to healthy adults. As a precaution, an upper limit of 25 energy percent is maintained for adults. That is, no more than a quarter of all calories should come from protein.
Want to meet your daily protein needs in an easy and responsible way? Then check out our clean and pure protein powders.
We hope the above information will give you the right tools to calculate the right amount of protein you need per day. However, if you want to know more about protein look further in our blog.
Check out our sustainable proteins below.
