‘I find that protein wakes up my brain and keeps me going for the rest of the day.’
– Marisa Tomei
Are you wondering about how much protein you should take in a day? There is no hard and fast rule or quantity of proteins that are essential to take because it is entirely dependent upon your body weight. Proteins are essential.
These are dietary components that we obtain through our diet. They are the building blocks of the cells in our body and help us gain muscles, and it is imperative to have a certain amount of protein in our diet every day. Having protein in your diet enables you to reduce the cravings for fatty foods.
Relying on a Calculator
Various online calculators can help you calculate how much protein you must take according to your body weight. You might need to weigh yourself first and know your weight in lbs for a precise calculation through an online protein calculator.
Do The Math: Manual Calculation
If you cannot find a protein calculator online, you can calculate it manually. All you have to do is weigh yourself in pounds and then multiply the obtained number by 0.36 to get the protein in grams you must intake every day.
Benefits of protein
The most important part of the diet, which helps in weight loss, is dietary protein.
Due to hunger pangs, people can’t follow their diet plan. But the high protein snacks reduce appetite. The best thing about high protein snacks is that they taste delicious, are low on fat, and beat your cravings for food.
Protein increases muscle mass and is beneficial for your bones. Moreover, it burns fats and boosts metabolism, and also helps lower blood pressure.
Source of protein -What should you consume?
Lean meat, such as lamb and beef, contain protein. You can get protein from seafood like fish, prawns, and crabs, etc. Eggs and dairy products such as cheese, yogurt, and milk are also sources of proteins. Peanut butter, whole grains, beans, and veggie burgers are also the source of proteins.
Protein intake – How much Does Your Body Need?
For an 18-year-old adult, the protein requirement per day is 0.8 grams per Kg of body weight. A person whose weight is 150 pounds needs 55 grams of protein every day. People above 60 require more protein to strengthen their bones and for proper physical functioning.
A healthy adult should have protein which measures at least 0.35 gm/per pound. If you are an athlete, a bodybuilder, or someone who wishes to build muscles, then 1.5-2 gm/per kilogram is recommended.
The Consequences of Having Too Much Protein
If the excess of protein is consumed, then it is stored as fat. Symptoms of excessive intake of proteins include dehydration, diarrhea, headache, and so on. There is some risk if you consume more than the recommended amount of protein. One of them is weight gain. If your protein intake is more than what you need, it can also lead to bad breath. About 40% of people have reported bad breath.
Too much protein intake and improper carbohydrates result in constipation. About 44% of people have reported constipation. Too much protein can cause damage to the kidneys of people with pre-existing kidney disease because the damaged kidney needs to remove protein metabolism wastes. Meat and a high protein diet can cause calcium loss, which can lead to osteoporosis.
You must take the appropriate amount of proteins according to your need. The right amount of protein is helpful to lose weight, boost metabolism, and lower blood pressure. An online calculator is available that will help you to calculate how much protein you should take according to your body weight.
You can get proteins from seafood dairy products, eggs, and poultry. If you are not into dairy products, eggs, or poultry, you can intake protein powder. It is quite beneficial and provides you the necessary protein that your body requires.
But, make sure that the protein intake does not exceed.