How Much Protein our Body Need Per Day?

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Here we are back again with another most asked question.

How Much Protein our Body Need Per Day?
An assortment of healthy protein source and bodybuilding food. Meat pork, redfish eggs, dairy products, cottage, cheese, yoghurt, beans nuts, lentils, bean, tuna, banana.

Many time I have encountered people getting confused that hey how much Protein is required by my body if I am –

  • Normal Guy
  • Active Guy/ Gymer
  • Athlete
  • Pregnant Lady
  • Lactating

Now a day people are getting more health freak which is awesome news but maintain the level diet on the same hand is also necessary. It’s not like jumping into green land but not knowing the value that you need to inherit.

Out of the three most important macronutrients – Protein, Fat & carbohydrates. Protein is the king

So, “How Much Protein our Body Need Per Day?” all over the world highly specialized people working in the reputed organization, Institutes or independent bodies provide their report by doing intensive research on it.

Bodies like:

  • Food and Nutrition Board. The National Academies of Sciences, Engineering, and Medicine.
  • National Institute of Nutrition. Indian Council of Medical Research ( NIN | ICMR)
  • International Society of Sports Nutrition (ISSN)
  • Americal College of Sports Medicine
  • Dietitians of Canada
  • Academy of Nutrition & Dietetics
  • Examine

So, they are some of the highly recognised bodies, whose reports are accepted all over the world about how much Protein is required by the body.

You don’t have to take the pain to read all the report, our team has already done that and combine all the statics that will come handy for you.

Let’s take deep dive of what you are going to gain in no time

  • Protein intake for healthy, Sedentary adults
  • Daily protein intake for healthy, Active adults
  • Protein intake for Muscle gain
  • Daily protein intake for Fat loss
  • Protein intake for Pregnant women
  • Daily protein intake for Lactating women
  • Daily protein intake for Vegan

Protein requirement differs from person to person depending upon multiple factors such as –

  • Body composition
  • Age
  • Medical Condition
  • Physical Activity
  • Goal
  • Weight

💠 Protein Intake for healthy, Sedentary adults.

How Much Protein our Body Need Per Day? Less active

As per the recognised bodies, average Protein intake for a sedentary individual should be:

1.2gm/kg Body Weight/Day

i.e Let say if an individual weight is 70kg then Protein requirement will be:

70 x 1.2 = 84gm of Protein Per day

Here is a table that will give you a broader picture in terms of weight: Picture Source

How Much Protein our Body Need Per Day? For sedentary adult table

💠 Protein Intake for healthy, Active adults

Active Adult

So for an active adult Protein requirement will a little higher

that is :

1.4-1.6gm/kg Body Weight/Day

i.e If an individual weight is 70kg then Protein requirement will be:

1.4 x 70 = 98gm

1.6 x 70 = 112gm

Around 98gm – 112gm protein per day

Here is a table that will give you a broader picture in terms of weight: Picture Source

How Much Protein our Body Need Per Day? Active adult table

💠 Daily protein intake for Muscle gain

When you are in the gaining state Protein requirement is much more than usual active state that is:

1.4-2.4gm/kg Body Weight/Day

i.e If individual weight is 70kg then Protein requirement will be:

70 x 1.4 = 98gm

70 x 2.4 = 168gm

Around 98gm – 168gm of Protein per day

Here is a table that will give you a broader picture in terms of weight: Picture Source

How Much Protein our Body Need Per Day? For Muscle Gain

💠 Daily protein intake for Fat loss

When you are a healthy individual but need to cut down fat and maintain the muscle mass in that case Protein intake is increased what the minimum requirement is about:

1.8gm-2.7gm/kg Body Weight/Day

i.e If individual weight is 70kg then Protein requirement will be:

70 x 1.8 = 126gm

70 x 2.7 = 189gm

Around 126gm – 189gm of Protein per day

Here is a table that will give you a broader picture in terms of weight: Picture Source

How Much Protein our Body Need Per Day? For Fat loss table

💠 Daily protein intake for Pregnant women

Pregnanat women

For pregnant women, proper Protein intake is very important to support fetus and themself. Protein helps to lower some risk for the baby(includes the risk of stillbirth) for that required amount of Protein is almost:

1.7gm/kg Body Weight/Day

i.e If women weight is 70kg then Protein requirement will be:

70 x 1.7 = 119gm of Protein per day

Here is a table that will give you a broader picture in terms of weight: Picture Source

How Much Protein our Body Need Per Day? Pregnant Women Table

💠 Daily protein intake for Lactating women

How Much Protein our Body Need Per Day? Lactating Women

In the study, it was found for the women in the lactating state they produce a good amount of breastmilk regardless of their physical(even if their BMI is under 18.5). So, in this state, it was found that minimum requirement of Protein which will keep mother and child health is:

1.5gm/kg Bodyweight/Day

i.e If women weight is 70kg then Protein requirement will be:

70 x 1.5 = 105gm of Protein per day at least

💠 Daily protein intake for Vegan

Vegan

Till now we were talking about animal-based Protein. As for vegan who is only dependent upon plant-based nutrition no non-veg not even dairy product for them it becomes quite difficult to get the right amount of Protein in comparison of animal-based Protein eater in a single go as they have to eat a lot to get it. As plant base-Protein is lower in quality then animal-based Protein. So, you have to pay attention not just the amount of protein but also the quality of Protein.

  • For Active Individual vegan Protein intake will be same i.e –

1.4-1.6gm/kg Body Weight/Day

  • For Muscle gain, Vegan Protein Intake will be the same i.e –

1.4-2.4gm/kg Body Weight/Day

🔰Tips by The Elegant Style

  • If you have started your healthy journey, you Stick with your diet till the end, It will add a year to your life.
  • Identify in which category you lie & start making the Protein source plan.
  • Identify your goal & work on it from today.

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