How much protein do you need per day?

How much protein do you need per day?

In this article, the focus is on how much protein you need per day, protein deficiency and excessive protein consumption.

How much protein do you need per day?

Our body needs protein primarily for growth, maintenance, restoration of tissues, and carrying out general biological functions. Carbohydrates stand first in providing energy, and if carbohydrates are deficient in the diet, energy gets produced by depleting fat. Proteins come into the frame if the fat is exhausted. 

However, 10% - 35% of your daily calorie (a unit of energy) requirement should be from proteins. The amount of proteins required for a person can be calculated. In general, 0.8 multiplied by your body weight is considered to be the amount of proteins in grams needed for a normal healthy individual per day.

Example

The amount of proteins required for a person of 55 kilograms is 0.8 x 55 = 44 grams of protein per day.

Protein requirement depends on the physiological state of the person. A sportsperson demands more protein than the typical requirement to restore the damages, maintain the muscle mass, and for growth but should strike a balance.

Protein deficiency

Eggs

Eggs are rich sources of proteins.

• 13 grams of protein per 100 grams of raw egg

• 13 grams of protein per 100 grams of boiled, poached egg

• 14 grams of protein per 100 grams of fried egg

• 11 grams of protein per 100 grams of egg omelet

• 10 grams of protein per 100 grams of scrambled egg

Lean meat

Lean meat can be anything from pork, chicken, beef, lamb, or fish with reduced amounts of fat. The approximate protein contents of different types of lean meat have been given below.

• 17.2 grams of protein per 100 grams of raw, ground beef

• 21 grams of protein per 100 grams of raw pork

• 22.5 grams of protein per 100 grams of raw chicken

• 33.7 grams of protein per 100 grams of raw lamb

• 19.4 grams protein per 100 grams of raw fish

Tofu, Tempeh

Tofu and tempeh are fermented soy products.

• 8.08 grams of protein per 100 grams of tofu.

• 20.3 grams of protein per 100 grams of tempeh.

Cheese

• 24.4 grams of protein per 100 grams of cheese, low fat, cheddar or colby

• 24.9 grams of protein per 100 grams of cheese, gouda

• 21.4 grams of protein per 100 grams of blue cheese

Legumes

• 8.86 grams of protein per 100 grams of boiled chickpeas

• 20.5 grams of protein per 100 grams of raw chickpeas

• 8.67 grams of protein per 100 grams of boiled kidney beans

• 22.5 grams of protein per 100 grams of raw kidney beans

• 7.02 grams of protein per 100 grams of boiled mung beans

• 23.9 grams of protein per 100 grams of raw mung beans

• 18.2 grams of protein per 100 grams of boiled soybeans

• 36.5 grams of protein per 100 grams of raw soybeans

Click here to view food rich in protein.

Protein deficiency

If the required amount of proteins is not provided, there will be a protein deficiency in your body. Deficiency of protein can lead to stunt growth in children, severe infection conditions, fatty liver, and accumulation of fluid in tissues (edema) that causes swelling. Extreme protein deficiency can lead to severe conditions like Kwashiorkor and Marasmus.

Excessive protein consumption

Since the food we consume is a matrix of carbohydrates, fat, protein, fiber, water, vitamins, and minerals, trying to increase the protein content in your diet may result in too many calories over time which can lead to weight gain.

The body has no mechanism for the storage of protein so that proteins that exist in excess can be converted into fat and stored in fat depots. Beyond that level is excreted as nitrogenous waste. 

Excessive intake of proteins over a long period can cause damage to the kidneys.

Conclusion

In this article, the focus was on how much protein you need per day, protein deficiency and excessive protein consumption.