At one time or another, we all have asked ourselves or wondered, “how much protein do I need in a day”? There is no straightforward answer to this question because a lot of different factors play into how much protein an individual needs throughout the day. Protein is one of the three main Macro-Nutrients and one that may be considered the most important building block for our bodies. So how much protein do we need?
Daily Protein Requirements (Healthy Sedentary Adult)
A healthy sedentary adult generally needs around .8 to 1.2 grams of protein per kg of body mass to meet his or her daily protein requirement.
For context, a person who weighs 185 lbs. (84kg), needs roughly 67g of protein per day.
Daily Protein Requirement (Healthy Active Adult)
If you are an athlete, work a physically demanding job, have an injury or sickness, the suggested .8 grams of protein per kg of body mass may not suffice. Since protein is deeply involved in the rebuilding of our muscle tissues, hormones, and immune system, the more stress we put on our bodies, the larger demand for protein. So again, we see the question: “How much protein do I need?” This will depend on a couple of things. First and foremost, our current body composition and secondly our goals will influence the answer. Remember, an adequate amount of protein for a sedentary individual is roughly .8 to 1.2 grams per kg of body mass, but for an active person, it is significantly more.
- An active individual who may be considered overweight should look to be within the range of 1.2 to 1.6 grams of protein per kg of body mass per day.
- An active individual at a healthy weight or body composition, should look to be within the range of 1.6 to 2.2 grams of protein per kg of body mass per day.
- An individual who is highly active, looking to change their body composition, should look to be within the range of 1.6 to 3.3 grams of protein per kg of body mass per day.
Am I Consuming Enough Protein?
For every person, athlete and individual, their protein intake will differ and will fall into one of the categories above. If you find yourself wondering “How much protein do I need?” try the Ascent Protein Calculator to find out exactly how much protein you should be consuming each day.
How To Increase Your Protein Intake
For some, hitting a daily protein goal through whole foods is extremely difficult. While we always suggest trying to get as much protein through whole foods as possible, a protein supplement can be a great addition to help you hit your protein goals without the calories. For example, 1 Scoop of Ascent Chocolate Protein contains 25g of protein, with only 120 calories.