The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn't exercise), that translates into 53 grams of protein a day.
Everyone has different protein requirements, but for most people, 100 grams per day is a good goal. Active people may need more, while less active people can do with less.
To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine (ACSM) recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, that's 71-100 g, and for a 150-lb man, that's 82-116 g.
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.
A 200-lb (91 kg) person would need 91 x 0.8, or about 73 grams of protein a day.
36 grams of protein per pound (. 8 grams per kilogram) of body weight. That means that the recommended amount of dietary protein for a 200-pound man is 72 grams of protein.
Whey protein contains all the essential amino acids your body needs. It's particularly rich in leucine, the amino acid that kick-starts the muscle-building process ( 1 ). This makes it a good option for men who want to grow muscle or just maintain what they have.
After all, your muscles are made of protein, and your body requires adequate protein in the diet in order to have the building blocks it needs to build up muscle mass. But protein alone won't do. You need to pay attention to the rest of your diet and exercise routine as well.
A high enough level of protein in your diet boosts your metabolism (the rate at which your body uses calories). This means you burn more calories a day -- even at rest -- than you would on a lower-protein diet.
A protein intake of 1.2 g/kg is likely enough to maximize muscle growth in a caloric balance. During weight-loss, a protein intake of 1.2 g/kg is likely enough to maximize both your fat-loss and muscle retention. Up to 1.5 g/kg might be beneficial if you have a large muscle mass or are in a large caloric deficit.
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
School-age kids need 19-34 grams a day. Teenage boys need up to 52 grams a day. Teenage girls need 46 grams a day. Adult men need about 56 grams a day.
A good rule of thumb to follow is to consume between 0.7 – 1.0 grams of protein per pound of bodyweight. For example, if you weigh 250lbs your protein intake should be between 175g to 250g per day.
“Yes, there is such a thing as too much protein,” Nicholas says. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult males.” So, if you weigh 185 pounds, you shouldn't be eating more than 168 grams of protein per day.
If you weigh 180lbs, you should be consuming between 216-270g of protein per day to gain size. This also means that you should be eating regularly throughout the day so that you can get all that protein in. This should look like 5-7 meals throughout the day, each with 30-40g of protein in them.
According to Mark Tarnopolsky, M.D., Ph. D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That's 139 grams for a 180-pound man.
When dieting for fat loss, athletes and other active adults who are already lean may maximize fat loss and muscle retention with a daily protein intake of 1.6–2.4 g/kg (0.73–1.10 g/lb). People who are overweight or obese are best served by consuming 1.2–1.5 g/kg (0.54–0.68 g/lb).
But protein shakes aren't a magic way to lose weight. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. For example, eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full and lose weight.
Foamy, frothy or bubbly urine.
Simply put, protein powder is not bad for you. It's a convenient source of protein that helps many people meet their daily protein needs. Of course, if you have allergies to a certain type of protein or other ingredients in a protein powder, then it will cause you to have an allergic reaction.