How much protein do I REALLY need to be eating?
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How Much Protein do I REALLY Need to be Eating?
In the whirlwind of social media advice on protein intake, it can be overwhelming to find clear and personalized guidance. But don’t worry—I'm here to help you navigate through the noise and discover how much protein is right for you. Each person has distinct needs, so let’s break it down together.
What is Protein and Why is it Important?
Protein is essential to our bodies, acting as the fundamental building blocks for muscles, skin, hair, and more. Imagine it as a team of over twenty different amino acids, each with its own vital role in keeping your body functioning optimally.
Our bodies can’t store amino acids for later use, so we need to get nine essential ones from our diet, as our bodies can’t produce them on their own.
How Much Protein Do You Really Need?
The National Academy of Medicine suggests a baseline of 0.8 grams of protein per kilogram of body weight. For instance, a person weighing 140 pounds (about 63.5 kilograms) should aim for around 50 grams of protein per day. However, this is just the starting point.
Your specific protein needs can vary based on several factors including your activity level, stress, and personal health conditions like hormone imbalances or blood sugar issues.
According to the Dietary Guidelines for Americans, adults should aim to get 10-35% of their daily calories from high-quality protein sources. Let’s dig a little deeper to see how this works in practice.
Tailoring Protein Intake to Your Lifestyle
Consider a 30-year-old weighing 130 pounds with a Basal Metabolic Rate (BMR) of around 1,311 calories just to maintain basic bodily functions. With daily activities and exercise factored in, her protein requirements can significantly increase.
For an active individual, such as our example, a daily intake of about 118 grams of protein might be necessary to support a demanding lifestyle, including exercise and daily chores. This illustrates that protein isn’t just for those who hit the gym hard—it’s vital for everyone.
Finding Your Personalized Protein Level
To determine your ideal protein intake, consult with healthcare professionals such as your doctor, dietitian, or nutritionist. They can provide personalized advice based on your individual needs and goals.
If you’re uncertain about your protein requirements or need more guidance, feel free to reach out. I’m Sydney, your resident health coach at FORALL, and I’m here to help you find the best path to your nutritional goals. Let’s embark on this journey to better health together!