There is no doubt that protein is one of the nutrients for everyone, regardless of age. It supports the construction and repair of muscles, skin, and bones. This is why it’s crucial to know: What is the amount of protein your body requires daily? This is something many people don’t know.
Some people eat too much, and others don’t eat enough. Note that there is no magic number that works for everyone. Protein needs change depending on your health goals, activity level, age and weight.
The recommended amount of protein for healthy adults is 0.8 g per kg of body weight. But for others, it is not sufficient; for instance, if you work out regularly, are over 65 or are pregnant or breastfeeding.
Let’s join along and learn in detail about your daily protein requirements.
Why Your Body Even Cares About Protein
Your body is basically in repair mode all the time. When you move around or exercise, your cells get worn down, and your muscles get exercised, and protein patches them up. It also contributes to healthy skin, hair, bones, hormones, and the immune system.
There’s another perk too. Protein keeps you full longer. A meal built around it holds off hunger far better than something loaded with sugar or refined carbs. That alone can make eating well a lot less of a battle.
How Much Do You Actually Need?
It comes down to how you live day to day. A person sitting at a desk from nine to five doesn’t need the same amount as someone hitting the gym or playing sports several times a week.
| Lifestyle | Protein Needed |
| Sedentary adults | 0.8 to 1.0 g per kg |
| Active adults | 1.2 to 1.6 g per kg |
| Strength athletes | 1.6 to 2.0 g per kg |
| Adults over 65 | 1.0 to 1.2 g per kg |
| Pregnancy and breastfeeding | 1.1 to 1.3 g per kg |
These are just general guidelines. Your own number could land a bit higher or lower depending on your health and routine.
If you’d rather not do the guesswork yourself, Small Step has a free Protein Intake Calculator. Enter your weight and activity level, and it hands you a number to work with.
Figuring Out Your Own Number
It’s less complicated than it sounds.
Begin with your weight in kilograms. If you only have it in pounds, divide by 2.2 to get the answer.
Then multiply your weight by the number of grams per kilogram you want. If you are 68 kg and you exercise a few times per week, for example. If you go for 1.2 g/kg, your math works out like this:
68 × 1.2 = about 82 grams of protein a day.
You don’t need to knock that out in one sitting. Splitting it across breakfast, lunch, dinner, and a snack or two usually works better anyway.
Where to Actually Get Your Protein
You don’t need protein shakes or supplements sitting in your cupboard to hit your number. Plenty of everyday food already does the job.
Chicken, fish, eggs, Greek yogurt, milk, cottage cheese and lean beef provide a good source of protein if you prefer them. It doesn’t require you to change your typical foods.
For those who are eating plant-based, bring protein with fiber and other nutrients that your body already craves – lentils, chickpeas, beans, tofu, soy products, quinoa, nuts, and seeds. Add some of these to your day, and the numbers will start to add up.
Looking to see more than just protein? Small Step also features free BMI, BMR, TDEE, macros, and water intake calculators.
Can You Eat Too Much Protein?
Again, it’s not like a lot of protein will just build up more muscle, but that’s true. Although protein on its own is a great source of fuel for your body, it lacks the carbohydrates, fats, vitamins, and minerals necessary to function properly.
For the vast majority of people, consuming lots of protein isn’t a concern. However, for people who have kidney disease and/or other health problems, it is advisable to seek medical and/or dietary advice.
If you have any of the following symptoms, then you are not getting enough sleep:
You will know when you need it by the signals your body will send you. You might feel tired sooner after eating or, you may take longer to bounce back after exercising or your exercise may make you feel more tired than normal. This can make your hair thin or make your nails brittle – but it might be caused by other reasons.
Don’t have to turn your lifestyle upside down if you think you are not getting enough protein. Just adding a boiled egg at breakfast, a little yoghurt for a snack or beans for the evening meal can make a difference.
Bottom Line
Protein intake is not a matter of quantity, but of getting enough protein. It’s concerning what your body actually requires, which will differ for each person based upon their activity levels, goals, age and weight. When you have a target, meal planning becomes easier than ever, and you don’t have to hesitate about whether you are eating enough or not.
Looking for a number to find? Go over to Small Step and give the free Protein Intake Calculator a try; it only takes seconds. When you’re there, be sure to check out the other calculators as well.