Have you ever asked yourself how many grams of protein should I eat daily? Well, you aren’t alone. Many people are unsure of how much protein they should consume and because of this they probably are not eating the amount they should.
Protein is incredibly important. If we don’t get enough from our diet, our health and body composition suffer. However, there are different opinions on how much protein we need. The Dietary Reference Intake (DRI) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to 56 grams of protein per day for men and 46 grams per day for women. However, the amount of protein you need depends on your weight, goals, and lifestyle.
The DRI is based on inactive people so it makes sense that people who are physically active should consume more than what is suggested. If your body is physically in demand then you need more protein. Also, it is important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7-1 grams per pound of lean mass (1.5-2.2 grams per kg) is sufficient. So, the average person should consume anywhere from 56-91g for the average male, and 46-75g per day for the average female.
Protein is not just about the amount you consume but it’s also important to fill your body with quality protein. If you’re eating animal products like meat, fish, eggs, or dairy every day, then you’re probably doing well, protein-wise. However, a great source of protein can come in the right protein bar. And if you don’t eat animal foods, then it is a bit more challenging to get all the protein and essential amino acids that your body needs. Promax protein bars are a great example of 20g of high quality protein all packed into one delicious bar.
So, in summary there are many factors that you should take into consideration when determining how much protein you should be consuming daily and just because your friend eats 70g a day doesn’t mean you should too.