Consuming too much proteins 💪 per day can have negative effects on both men and women. How much protein should we take? The recommended daily intake of proteins varies based on factors such as age, sex, weight, and physical activity level.
How much proteins does a woman need per day?
The amount of proteins a woman needs in her diet depends on various factors including age, weight, and physical activity level.
As a general guideline, the recommended daily intake of proteins for adult women is approximately 0.8 grams of proteins per kilogram of body weight. This means that a woman who weighs 60 kilograms would require about 48 grams of proteins per day.
However, the recommended daily intake of protein may vary based on age and physical activity level. For example, older women may require more protein to maintain muscle mass and prevent age-related muscle loss, while women who engage in regular exercise may require more proteins to support muscle repair and growth.
Here are some general guidelines for protein intake based on age:
- Teenage girls (14-18 years): 46 grams per day
- Adult women (19-70 years): 46-56 grams per day
- Older women (over 70 years): 46-57 grams per day
In addition to protein, it’s important for women to consume a balanced diet that includes a variety of nutrient-dense foods to meet their nutritional needs and support overall health and wellbeing.
How much protein does a man need a day?
As a general guideline, the recommended daily intake of proteins for adult men is approximately 0.8 grams of protein per kilogram of body weight. This means that a man who weighs 70 kilograms would require about 56 grams of protein per day.
However, the recommended daily intake of proteins may vary based on age and physical activity level. For example, older men may require more protein to maintain muscle mass and prevent age-related muscle loss, while men who engage in regular exercise or weightlifting may require more proteins to support muscle repair and growth.
Here are some general guidelines for proteins intake based on age:
- Teenage boys (14-18 years): 52 grams per day
- Adult men (19-70 years): 56 grams per day
- Older men (over 70 years): 53 grams per day
How much protein should i eat per day to lose weight and gain muscle?
The amount of proteins needed per day varies depending on your specific goals, age, weight, and body composition. To lose weight and build muscle, most experts recommend eating 0.8–1 gramme of protein per pound of body weight (1.8–2.2 grammes per kilogramme).
For example, a 30-year-old man who weighs 180 lbs (82 kg) and has an average body fat percentage should aim for 144–180 grammes of protein daily when trying to lose fat and gain muscle mass. Older adults may need slightly more protein—up to 1.2 grammes per pound of body weight—to help preserve lean muscle mass while dieting.
How much protein is too much for a bodybuilder?
Aim for 0.7–1 gramme of protein per pound of body weight (1.5–2.2 g/kg) daily for most adult bodybuilders. Older adults may need more, up to 1 gramme per pound (2.2 g/kg), to maintain muscle with ageing.
Consuming over 1.5–2 g/lb (3–4 g/kg) offers no additional benefit and strains the kidneys and liver. Spread your protein intake evenly throughout the day from sources like chicken, fish, eggs, and Greek yoghurt.
The ideal intake supports muscle growth and recovery without exceeding the body’s needs. Too much protein over time overworks the organs to metabolise the excess.
Bodybuilders should target the optimal range based on age, weight, and goals for maximum muscle growth and health.
Can you eat too much proteins? Does it have any side effects?
Yes, it’s possible to eat excessive protein beyond what your body needs. While protein is essential for muscle, weight loss, and health, too much can lead to side effects.
Potential side effects include:
- digestive problems like bloating and diarrhea
- liver strain
- kidney problems
- calcium loss from bones
The appropriate proteins to intake depends on your individual needs, goals and activity level. Most experts recommend 0.8-1g of it per kg of body weight, or 10-35% of total calories.
Spreading proteins intake evenly and staying hydrated can help prevent adverse effects. Ensure a balanced diet with adequate protein without greatly exceeding your needs.
Your Comments and Suggestions?
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