To maintain a strong, healthy body, protein is an essential component to include in your diet. It’s crucial for muscle growth, energy, and overall wellness. However, it’s not enough to just have a serving of chicken at dinner. You’ll need to consume a specific amount of protein each day to reach your health goals.
How much you need depends on your age, activity level, and gender. It also depends on your personal goals. Learn more about the protein you need and some of the easiest ways to include it in your daily meal plan in our blog below.
Of all the elements that play a role in how much protein your body needs each day, age is one of the most important. What a person needs in their 20s greatly differs from what they need in their 50s. As you get older, your body requires more protein because muscle mass naturally declines with age.
Gender also matters. Women and men have different genetic and hormonal profiles. For example, women go through menopause and may need different protein amounts than men. While men experience hormonal changes as they age, they don’t have the same experiences as menopausal women.
Your activity level plays a significant role as well. If you’re training to build stronger muscles, you’ll need more protein than someone transitioning from a sedentary lifestyle to a moderately active routine.
Your personal health goals influence your protein needs. A woman rebuilding her body after multiple rounds of chemotherapy may require different protein amounts than a man training for a marathon. Whether your goal is to maintain your body, burn fat, or build muscle, your protein intake needs to adjust to meet that need.
Because of factors like metabolism and body composition, men and women possess different protein needs. When it comes to daily protein intake for women, experts recommend consuming anywhere between 46 and 56 grams each day. Most nutritionists recommend anywhere between 56 and 70 grams when they’re calculating the daily protein intake for men.
Keep in mind that these recommendations don’t factor in goals, health challenges, or age. You’ll want to take this information and tailor it to your specific situation. With your particular factors taken into consideration, you might’ve asked, “How many grams of protein should I eat?” There’s an equation. Another recommended way to learn how to calculate protein intake involves your body weight.
Multiply your body weight in kilograms by 0.8 to 1 gram of protein per kilogram. This gives you a baseline for daily protein intake. This number can change based on your goals (illness recovery, body recomposition, etc).
High-protein snacks are some of the easiest ways to sneak in extra protein to reach your daily intake goals. Hard-boiled eggs, nuts, and cheese are some of the best options to start with. If you love protein bars, they can help as well. If you’re a bread lover, combine your love of bread with protein by trying protein bread. Use it for sandwiches, French toast, and spreads.
Start your day with protein by making sure it’s a part of your breakfast. Greek yogurt, protein shakes, and cottage cheese provide tons of protein. When you’re longing for a sweet treat, add protein to your desserts. Use creamy Greek yogurt in a protein ice cream recipe. Make some baked goods that call for protein powder. These intentional changes can make the most significant difference in reaching your personal goals.
If you’re not used to incorporating protein in your diet, don’t be intimidated by the process. Factor in your age, gender, and activity level. Consider your personal health goals. Then, build a meal plan that works for you. Purchase high-protein foods like nuts, Greek yogurt, and protein bread. Look for protein-friendly versions of your favorite dishes, and make simple, consistent swaps over the long haul. Your health and body will thank you.
