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The Journal of the Worldwide Society of Sports activities Vitamin (ISSN) takes that advice a step additional and says lively individuals trying to construct or preserve muscle ought to eat 1.4 to 2.0 grams of protein per kilogram of physique weight2. For those who’re protecting rating, that may be 105 to 150 grams of protein per day for an individual weighing 165 kilos.
Resistance-trained people consuming in a calorie deficit may have even greater protein intakes (2.3 to three.1 g/kg/d) to attenuate muscle loss throughout weight reduction.
All that’s to say, protein consumption is particular person and is determined by a number of elements, together with your age, weight, exercise degree, and objectives. Your protein necessities can even change all through your life. For instance, ladies would possibly want to regulate their protein consumption throughout being pregnant and lactation to maintain up with their physique’s wants. Folks over 65 can also have to improve their protein consumption since the physique makes use of protein much less effectively as we age3.
So what occurs if you happen to don’t eat sufficient protein? Larson says you could expertise signs like “a slow-healing harm, getting sick ceaselessly, feeling extra fatigued than regular, shedding muscle mass, or seeing issues along with your hair, nails, and pores and skin.”
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