The protein intake for optimal health varies mainly from person to person. Few nutrients are as essential as protein, as not getting enough of those nutrients can affect health and body composition. As for protein, the Dietary Reference Intake (DRI) is 0.36 grams of protein per pound. A protein calculator is used to calculate the right amount of protein required by the body.
When we calculate the same, it amounts to the below for both average sedentary men and women.
56 grams per day for an average sedentary man
46 grams per day for an average sedentary women
The amount mentioned above is enough to prevent any deficiency. The total amount required can differ on factors such as the activity level, age, overall health, physique goals, and muscle mass.
Below we will be showing the optimal amount of protein intake and how the lifestyle factors such as muscle building, weight loss, and other activities change the intake of protein.
Protein for losing weight:
Protein is essential for losing weight. To do this, you need to consume fewer calories than you burn to lose weight. There are several studies done that show that eating protein can increase the number of calories you burn. This is because the metabolic rates are boosted, which means the calories go out, which reduces your appetite, which means calories go in. When you consume around 25% to 30% of your daily calories, your metabolism increases up to 80 to 100 calories per day.
Protein to gain muscles:
Protein also helps to gain muscle and strength, as muscles are largely made from protein. Muscles are dynamic tissues that get broken down repeatedly and then are rebuilt. It is essential to take in more muscle protein to gain weight and muscle than break it down. There needs to be a net positive protein balance in the body known as nitrogen balance. This is because protein is high in nitrogen.
This is why people looking forward to building more muscle have more protein requirements and work out more to build muscles. Also, people who have built the muscles and want to maintain them need to increase the protein intake when losing body fat. This is done by protein intake, helping to prevent the muscle loss that happens with dieting.
Protein in Pregnancy:
For tissue development and growth, especially during pregnancy, the body requires more protein. Protein is good for pregnancy as it helps both the mother and the baby. It is advised to consume 0.55 to 0.69 grams of protein per pound during pregnancy. It is advised to consume 0.59 grams per pound per day with an additional 25 grams for the best results during breastfeeding.
Other circumstances that need protein:
There are several other reasons to take protein for a balanced body, such as if your job, physically demanding, running and swimming, or doing any exercise daily. Athletes require around 0.5 to 0.65 grams of protein per pound each day for the best results. This helps in preventing osteoporosis and sarcopenia. These problems are widespread in older age. Besides, people who are recovering from injuries need more protein intake.
The points mentioned above clearly state the amount of essential protein intake for optimal health.
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