How much protein do you need: Protein is a nutrient which is essential for every human being. The functions of protein are to build and repair muscles, make enzymes and hormones, repair tissues, strengthen the immune system, help in the formation of hair, skin and nails, etc. Therefore, it becomes important to take the right amount of protein. Health experts say that while excess protein intake can cause kidney problems, less protein intake can make you feel weak.
Experts say that protein The need may not always remain the same but it also depends on your age, weight and physical activity. In many cases, those who exercise or work hard may need more protein, while those with a normal lifestyle may need less protein. Considering these conditions, also know how much protein you need every day.
How much protein do you need?
According to the Indian Council of Medical Research (ICMR -NIN 2020), it is recommended for adults to consume 0.83 grams of protein per kilogram of body weight per day. That means if someone’s weight is 80 kg then he will need about 66 grams of protein daily.
Experts say that a person who goes to the gym or does exercise daily should take 1.2 to 2 grams of protein per kilogram of body weight daily, depending on his physical activity, intensity and goal. That means, if someone’s weight is 80 kg, then he may need 96 grams of protein at 1.2 grams per kg body weight and up to 160 grams at 2 grams per kg body weight.
What do experts say?
Dr. Srishti Goyal, diet expert, Ujala Cygnus Group of Hospitals, says, ‘On an average, a person should take 15 to 25 grams of protein in each meal to meet his daily protein intake. However, this quantity may vary depending on physical activity.
According to other experts, muscle loss starts after the age of 30 or 35, which is called sarcopenia. If you take a little more protein at this age or do physical activity, this process can be slowed down.
ICMR’s protein recommendation
adult male: 54 grams per day (for moderate activity)
Adult women: 45.7 grams per day (for moderate activity)
Pregnant women: Extra 9.5 grams per day in the fourth to sixth months and 22 grams per day in the seventh to ninth months.
Breast feeding women: Extra 16.9 grams per day during the first 6 months and extra 13.2 grams per day during the 6-12 months after delivery.
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