How Much Protein Should You Eat Per Day

Protein is essential for muscle repair by working to transport nutrients throughout the body, allowing for damaged tissue to repair which leads to muscle growth.
For hormonal production it acts as building blocks (amino acids) to make hormones.
When it comes to overall health, protein works to support your immune system, reduce hunger levels, reduce cravings and manage weight.

A general guideline to follow for your protein intake is 1.6-2.2g of protein, per kg of body weight.
For example: someone who weighs 60kg, should be having roughly 108g-120g of protein per day.

The way to utilise this guideline and figure out what you should be having depends on a number of things.
For example:
Your ideal body weight versus your actual body weight.
If you are in a calorie deficit (here you would eat on the higher end of the scale) maintenance (mid range of the scale) or a surplus (lower end of the scale).
Personal and aesthetic goals. The more active you are, the more protein you will likely be required to eat to allow for muscle building and or retention

Gender and age won’t necessarily affect or alter the amount of protein someone should consume, however, their calories and body weight will be the most important factor here in determining their macronutrient needs.

For athletes: generally protein requirements are higher. This is due to higher amounts of muscle mass and calorie requirements. When it comes to the guidelines, we would not recommend going below the minimum 1.6g per body weight to optimise athletic performance.
For sedentary individuals: We would suggest a higher protein intake in order to maintain as much muscle mass as possible and to satiate hunger as you are likely to be eating less given your energy needs are not as high.
For special dietary needs: For example, diabetes, crohn’s, hypertension, etc. It is best to consult with a dietician if you fall into this category to ensure you are hitting your personal requirements and consuming what is healthy for you.

Animal Based:
Red Meat – beef, lamb, kangaroo, jerky, etc.
Chicken – breast, thigh, etc.
Seafood- salmon, white fish, shellfish, etc
Dairy – yoghurt, milk, cheese, etc.
Whey Protein
Eggs

Plant based:
Vegan protein powder – pea, rice, nuts, etc.
Nuts – almond, cashews, walnuts, etc. (incomplete)
Chickpeas (incomplete)
Tofu (complete)
Lentils (incomplete)
Vegetables – spinach, broccoli, corn, etc (incomplete)

The benefits remain the same for both and cover all aspects of why protein is essential as mentioned above.
The only difference with plant based protein is that in order to make it a complete protein (includes all amino acids) you may need to combine multiple sources.

Both forms of protein are effective and work based on dietary preferences.
Some forms of protein are easier to digest than others which needs to be considered, however fibre also plays a role in digestion regardless of the form of protein you are consuming and as above, needs to be a complete protein to cover your essential aminos.

Simply put, you can over consume protein.
If the protein sources you are opting for are very high in unhealthy fats, this may cause things like kidney stones and put you at higher risk of heart diseases and other illnesses. It is best to speak with a qualified nutritionist to make sure you are eating good quality foods and reducing your risk of over consumption.

If you are in a surplus (excess calories), your protein requirements will be towards the lower ends of the guidelines. This is due to a higher carbohydrate intake when in a surplus.
The opposite is true for a calorie deficit, eating higher protein to maintain and support muscle mass whilst fewer calories are being consumed.
When at maintenance, your personal preferences can be used here, based on the types of food you like to eat, having a healthy and balanced diet as well as eating meals that satiate your hunger and fuel you throughout the day.

The easiest way to get your protein is to split the daily intake across a number of meals. This will help with digestion, keep you fuelled throughout the day and allow for consistency and balance with meals.

Generally 3-5 meals per day, each including protein is ideal. That would include breakfast, lunch and dinner as well as a post workout meal or snack.

It is recommended that you include a variety of protein sources to cover your needs. Ranging from your animal or plant based options such as red meat or tofu and vegetables or nuts and legumes. By doing this, you will have a complete protein diet and consuming all of your essential amino acids to keep your body healthy and strong!

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