![\"how](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/10\/How-much-protein-do-I-need-daily-.jpg\")
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<\/div>\nHere\u2019s a closer look at how protein supports a healthy weight, gut, hormones, and skin.\u00a0<\/p>\n\n\n\n
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- Weight Management:<\/strong> Protein is the most filling macronutrient, meaning it helps you stay satisfied longer. Research shows<\/a> that increasing protein intake can help control cravings and even boost metabolism slightly by increasing the thermic effect of food (TEF), aka the energy it takes for your body to digest. <\/li>\n\n\n\n
- Gut Health<\/a>: <\/strong>Protein helps to repair tissues (remember, all of its amino acids or building blocks), including those in your digestive tract, which is essential for a healthy and strong gut lining<\/a>. Additionally, digestive enzymes (the worker bees in your gut that help break down food) are made up of amino acids. <\/li>\n\n\n\n
- Hormone Balance: <\/strong>Proteins provide essential amino acids needed for hormone production and help regulate key hormones, such as insulin<\/a>, thyroid<\/a> hormones, and those involved in appetite control.<\/a> Adequate protein intake is crucial for maintaining optimal hormonal health by supporting muscle mass and balancing stress hormones like cortisol<\/a>. <\/li>\n\n\n\n
- Skin Health: <\/strong>Lastly, they are vital for skin health as they provide amino acids for collagen<\/a> and elastin production, keeping skin firm and resilient. Adequate protein intake also supports skin repair, hydration, and a healthy barrier function<\/a>, helping to protect against damage and maintain a youthful appearance.<\/li>\n<\/ul>\n\n\n
How to Calculate Your Ideal Daily Protein Intake<\/strong><\/h2>\n\n\n
As a Registered Dietitian, I get asked this a lot: \u201cHow much protein should I eat every day?\u201d This is a great question; truthfully, it doesn\u2019t have a one-size-fits-all answer. How much protein you need depends on your age, weight, wellness goals, and lifestyle. Here\u2019s the general breakdown:<\/p>\n\n\n\n
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- For general health:<\/strong> According to the RDA (Recommended Daily Allowance) and AMDR (Accepted Macronutrient Distribution Range)<\/a>, adults should aim for around 0.8-1 gram of protein per kilogram of body weight daily. This translates to at least 0.5 grams of protein per pound <\/strong>(if I\u2019m rounding up!). For example, weighing 150 pounds, you may aim for 75 grams of protein daily. However, there have been arguments that this number guideline is outdated and suboptimal and that people may benefit from a higher protein intake<\/a>, as recommended below. <\/li>\n\n\n\n
- For active people\/muscle growth:<\/strong> You\u2019ll likely benefit from 1.2-1.6 grams per kilogram<\/a> (aka around 0.75 grams of protein per pound of body weight). In practice, I\u2019ve found many women (and men) benefit from closer to 0.75-1 grams<\/strong> of protein per pound. But here\u2019s where it gets tricky. Aiming for 1 gram of protein per pound can add up quickly if you’re overweight o<\/strong>r at a weight higher than you\u2019d like to be. In these cases, you may benefit from aiming a little lower, around 0.5 – 0.75<\/strong> grams per pound of body weight. <\/li>\n\n\n\n
- For weight management: <\/strong>Higher protein intake can support satiety, helping you feel fuller longer,<\/a> which may make it easier to stick to a healthy eating plan. When I work one-on-one with clients, I evaluate how much protein they\u2019re currently getting in relation to the rest<\/a> of their diet and usually modify from there. However, I generally use principles similar to those for those active or looking to build muscle. <\/li>\n<\/ul>\n\n\n\n
Health Goals<\/strong><\/td> Protein Guideline<\/strong><\/td> Quick Notes<\/strong><\/td><\/tr> For General Health<\/strong><\/td> ~0.5 grams per pound at minimum <\/strong>
*Although people may benefit from consuming additional protein<\/td>Based on the RDA\/AMDR.
*protein needs may increase as you age due to natural losses in muscle<\/em><\/td><\/tr>Active or Muscle-Building<\/strong><\/td> ~0.75-1 gram per pound<\/strong><\/td> Consider adjusting if overweight to 0.5-0.75 grams per pound.<\/td><\/tr> For Weight Management<\/strong><\/td> Generally similar to active\/muscle-building recommendations<\/td> I recommend assessing how much protein and other nutrients you\u2019re getting and adjusting them as needed. <\/td><\/tr><\/tbody><\/table> Protein Chart<\/figcaption><\/figure>\n\n\n Simply put, a general protein guideline may look like 20-30 grams of protein at meals<\/strong> and 5-10 grams at snacks totaling around 70 to 110 grams of protein daily<\/strong>. <\/p>\n\n\n
That said, it\u2019s also possible to overdo it. Too much protein can strain your kidneys and can lead to imbalances in other essential nutrients. This is why you may find working with a dietitian who can personalize your protein goals beneficial. Additionally, I encourage checking in with your doctor if you have any conditions affecting your kidney function.\u00a0<\/p>\n\n\n
3 Nutrition Tips on Protein<\/strong><\/h2>\n\n\n\n
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- Prioritize Quality Protein Sources:<\/strong>\n
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- Animal Sources: Consider focusing on animal-based protein sources as they tend to be more bioavailable (aka, easier for your body to use), especially if you want to increase lean body mass or muscle<\/a>. These may include chicken, salmon, beef, and eggs, which also contain other nutrients like B Vitamins and Omega 3<\/span>s. <\/li>\n\n\n\n
- Plant Sources: Organic tofu, quinoa, beans, and lentils are great, especially when paired with complementary foods to make complete proteins. For example, pair beans with rice to get a complete amino acid profile.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
- Incorporate Protein into Every Meal:<\/strong>\n
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- Aim for 20-30 grams per meal. This balanced approach maintains blood sugar levels and helps you stay energized throughout the day. Plus, it ensures you hit 60-90 grams of protein from your meals alone. <\/li>\n\n\n\n
- HUM\u2019s Core Strength<\/a> protein powder is a perfect addition to smoothies, oatmeal, or baked goods to make breakfast<\/a> protein-rich. <\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n
- Animal Sources: Consider focusing on animal-based protein sources as they tend to be more bioavailable (aka, easier for your body to use), especially if you want to increase lean body mass or muscle<\/a>. These may include chicken, salmon, beef, and eggs, which also contain other nutrients like B Vitamins and Omega 3<\/span>s. <\/li>\n\n\n\n
- For active people\/muscle growth:<\/strong> You\u2019ll likely benefit from 1.2-1.6 grams per kilogram<\/a> (aka around 0.75 grams of protein per pound of body weight). In practice, I\u2019ve found many women (and men) benefit from closer to 0.75-1 grams<\/strong> of protein per pound. But here\u2019s where it gets tricky. Aiming for 1 gram of protein per pound can add up quickly if you’re overweight o<\/strong>r at a weight higher than you\u2019d like to be. In these cases, you may benefit from aiming a little lower, around 0.5 – 0.75<\/strong> grams per pound of body weight. <\/li>\n\n\n\n
- Gut Health<\/a>: <\/strong>Protein helps to repair tissues (remember, all of its amino acids or building blocks), including those in your digestive tract, which is essential for a healthy and strong gut lining<\/a>. Additionally, digestive enzymes (the worker bees in your gut that help break down food) are made up of amino acids. <\/li>\n\n\n\n
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