How Much Protein Is Needed Per Day: Unlocking The Puzzle

Snehil Sharma

Snehil Sharma
Nov 2023

2 min read
How Much Protein Is Needed Per Day

Table of content

Protein is the building block of life, essential for the growth, repair, and maintenance of our bodies. But how much protein is needed per day to thrive? The answer might surprise you. 

According to the World Health Organization, adults should consume a minimum of 0.8 grams of protein per kilogram of body weight per day. However, many health experts believe that this recommendation falls short of what’s truly necessary for optimal health and well-being.

In fact, recent research suggests that higher protein intake may offer a range of benefits. For example, a study published in the Journal of Nutrition found that increasing daily protein intake to 1.2 grams per kilogram of body weight can improve muscle mass and strength, especially in older adults. Another study in the American Journal of Clinical Nutrition revealed that a higher protein intake can aid weight management by promoting feelings of fullness and boosting metabolism.

So, if you’ve ever wondered just how much protein is needed to lead a healthier and more vibrant life, keep reading to uncover the science behind protein requirements and the potential advantages of meeting or even exceeding those daily targets.

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Daily Recommended Chart On How Much Protein Is Needed Per Day 

Protein is an essential macronutrient vital for various bodily functions, including muscle development, immune system support, and tissue repair. According to NCBI the recommended daily protein intake can vary based on factors like age, activity level, and overall health. Here’s a general guideline for daily protein requirements:

Age GroupProtein Intake (grams per kilogram of body weight)
Infants (0-6 months)1.52 – 2.2 g/kg
Infants (7-12 months)1.2 – 2.0 g/kg
Children (1-3 years)1.05 – 1.2 g/kg
Children (4-18 years)0.95 – 1.2 g/kg
Adults (19-59 years)0.8 – 1.0 g/kg
Older Adults (60+)1.0 – 1.2 g/kg
Athletes & Active Adults1.2 – 2.2 g/kg

Please Note: It’s important to note that these are general recommendations when someone is asking how much protein is needed per day, but individual protein needs can vary. Athletes and those with higher activity levels may require more protein to support their training and recovery, while older adults may benefit from higher intake to preserve muscle mass.

What Happens If You Don’t Take Enough Protein?

So, here are some key points outlining the effects of not getting enough protein: 

  1. Muscle Loss: Insufficient protein can lead to muscle wasting, making it harder to maintain and build lean muscle mass. So, you can follow diet plans that includes high protein foods to gain muscle and lose weight.
  2. Weakened Immune System: Protein is essential for the production of antibodies and immune cells. A lack of it may weaken your body’s defenses against illnesses.
  3. Slower Wound Healing: Protein is crucial for tissue repair. Inadequate intake can slow down the healing process.
  4. Hair And Skin Problems: Protein is vital for the health of your hair and skin. A lack of protein can lead to hair thinning, brittle nails, and skin issues.
  5. Edema: A protein deficiency may cause edema, or swelling due to fluid retention, particularly in the legs, ankles, and feet.
  6. Fatigue: Low protein intake can lead to fatigue, weakness, and reduced stamina.
  7. Weakened Bones: Protein is necessary for bone health. Moreover, inadequate protein can contribute to lower bone density and an increased risk of fractures.
  8. Poor Growth In Children: Inadequate protein intake can hinder the growth and development of children, leading to stunted growth.
  9. Impaired Cognitive Function: Protein is essential for neurotransmitter production. A lack of protein can affect cognitive function and mood.
  10. Hormonal Imbalance: Inadequate protein can disrupt hormonal balance, potentially leading to irregular menstrual cycles in women and reduced testosterone levels in men.
  11. Increased Risk Of Infections: A protein deficiency can make you more susceptible to infections and illnesses.
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12 Best High Protein Rich Food Sources To Include In Your Diet

When someone is asking how much protein is needed per day then, here are some of the high protein diet sources along with explanations and examples:

High protein rich food sources

1.  Lean Meats

Examples: Chicken breast, turkey, lean cuts of beef, and pork.

Explanation: Lean meats are excellent sources of high-quality protein with relatively low-fat content. They provide essential amino acids for muscle growth and repair.

2.  Fish

Examples: Salmon, tuna, trout, and cod.

Explanation: Fish is a rich source of protein and also provides heart-healthy omega-3 fatty acids. Fatty fish like salmon are particularly nutritious.

3. Eggs

Examples: Chicken eggs, quail eggs, and duck eggs.

Explanation: Eggs are a versatile and affordable protein source, packed with essential amino acids, vitamins, and minerals. They can be prepared in various ways.

4. Dairy Products

Examples: Greek yogurt, cottage cheese, and low-fat milk.

Explanation: Dairy products are not only high in protein but also provide calcium and other essential nutrients. Greek yogurt, in particular, is a protein powerhouse.

5. Legumes

Examples: Lentils, chickpeas, black beans, and peas.

Explanation: Legumes are plant-based sources of protein and are rich in fiber, therefore they are a nutritious choice for vegetarians and vegans.

6. Nuts And Seeds

Examples: Almonds, peanuts, chia seeds, and pumpkin seeds.

Explanation: Nuts and seeds are not only protein-rich but also provide healthy fats, vitamins, and minerals. They make for great snacks or additions to meals.

7.  Tofu And Tempeh

Explanation: These soy-based products are popular among vegetarians and vegans for their protein content. Moreover tofu can be used in a variety of savory and sweet dishes.

8.  Quinoa

Explanation: Quinoa is a unique plant-based protein source that contains all nine essential amino acids, thus making it a complete protein.

9. Lean Poultry

Examples: Skinless chicken, turkey, and game birds.

Explanation: Lean poultry provides a lean source of protein and can be prepared in various ways, additionally its a staple in many diets.

10.  Seitan

Explanation: Seitan is a protein-rich meat substitute made from gluten, suitable for vegetarians and vegans.

11.  Lean Pork

Examples: Pork loin, tenderloin, and chops.

Explanation: Lean cuts of pork offer protein along with essential vitamins and minerals, such as B vitamins and iron.

12.  Soy Products

Examples: Edamame, soy milk, and soy-based meat alternatives.

Explanation: Soy products are rich in plant-based protein and can be a versatile part of a vegetarian or vegan diet.

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A Word From Fitelo 

The recommended daily protein intake varies based on factors like age, gender, activity level, and individual goals. On average, adults should aim for about 0.8 grams of protein per kilogram of body weight, while athletes and those seeking muscle growth may require more, typically around 1.2 to 2.2 grams per kilogram. 

A sedentary adult weighing 70 kg might need around 56 grams of protein daily. It’s essential to consult with a healthcare professional or nutritionist to determine your specific protein needs and ensure a balanced diet.

Remarkable Weight Loss Journey: Shedding 17 Kilos And Inches

In this inspiring weight loss journey, Neha shares her incredible transformation story. She successfully lost 17 kilograms and witnessed a significant reduction in inches, achieving a stunning and healthier new self. 

Her story is a testament to dedication and hard work, proving that with the right mindset and effort, remarkable transformations are possible. Follow Neha’s journey for motivation and insights into her path to a healthier and happier life.

Protein Bars: Are They A Healthy Snack Or A Sneaky Sugar Trap?

In this thought-provoking video, we dive deep into the world of protein bars to uncover the truth about their health benefits and potential pitfalls. Are these protein bars really healthy and a nutritious choice or just a clever disguise for hidden sugars? 

Join us as we explore the ingredients, pros, and cons of protein bars, providing you with valuable insights to make informed decisions about your snack choices.

Frequently Asked Questions

What Are Some Protein Rich Food For Vegetarians?

Furthermore, for vegetarians, protein-rich foods include like tofu, lentils, chickpeas, quinoa, and nuts in their diet to meet their protein needs.

What Are Some Effective Homemade Protein Powder Recipes For Weight Loss?

If you are looking for some of the best homemade protein powder for weight loss then click on the link and find out the recipes.

How Much Protein Is Needed Per Day To Build Muscle?

Based on averages from evidence-backed recommendations, a general rule of thumb is to eat about 1.2g of protein per kg of body weight to maintain muscle. This may increase to 1.2-1.6g/kg of body weight when looking to add lean mass or if you’re a woman in midlife.

Which Food Has Highest Protein?

Among natural, organic foods, some of the highest protein sources are lean meats like chicken and turkey, with around 30 grams of protein per 100 grams, and fish, with similar protein content.

What Are Some High Protein Foods For A Balanced Diet?

High protein foods include lean meats like chicken and fish, legumes, such as lentils and beans, dairy products like Greek yogurt, and plant-based options like tofu and tempeh.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

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