How Much Protein Should You Eat

Protein is one of the most essential macronutrients in human nutrition. Its top-shelf status indicates its prominence as one of the building blocks of life. The consumption of protein can impact the human body in numerous ways as protein is essential for important functions of the body. But many people often wonder how much protein should you eat? Here’s a breakdown of everything you need to know about proteins and their consumption

How Much Protein Should You Eat A Day?

How much protein should you eat depends on several factors. However, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kg bodyweight. In a sedentary lifestyle, this is the minimum amount that you need to sustain your daily physical requirements. If you have an active lifestyle, are pregnant or nursing, are over 50 years of age or indulge in rigorous workouts, your protein requirements are likely higher.


On average, protein comes from various sources, including plant-based sources such as soy and lentils, dairy products, and meats. Protein supplements such as shakes and powders are also commercially available and are a convenient source to increase your protein intake. However, the healthiest protein sources happen to be lean meats such as fish, poultry, and dairy products.


Varying the amount of protein you take in a day and coupling it with specific exercises can help you lose weight and even gain muscle mass.


How Much Protein Should You Have For Weight Loss?

Besides being a building block for muscles and cells, protein serves to regulate numerous body functions as well. In fact, High protein intake has been linked with natural weight loss.


There may be several plausible explanations for this, including protein’s natural appetite suppressive effect and its ability to regulate key hormones that aid weight loss. Therefore, a protein intake consisting of 30% of the calories consumed is optimal to promote weight loss.

How Much Protein Should You Eat To Gain Muscle?

Even though protein is a key ingredient surrounding weight loss, it is just as important for gaining muscle and strength as well. If you wonder how much protein should you eat after a workout, you must understand the mechanics behind muscle building. For your body to successfully build muscle, there must be positive protein balance, also known as positive nitrogen balance. The recommended daily amount of protein that must be consumed to build muscle is about 1.2-1.7 grams per kg bodyweight.



Protein is an essential building block for the human body. It helps regulate numerous functions and aids in the repair of cells and building muscle mass. However, there are optimal recommendations for how much protein should you eat that have been mentioned in this article.




April 03, 2022 — Bradley Baker

Leave a comment

Please note: comments must be approved before they are published.