Skip to content



Demystifying Protein: How Much Do We Really Need for a Healthy Lifestyle?

by Sarbjeet Singh 01 Jul 2023
Demystifying Protein: How Much Do We Really Need for a Healthy Lifestyle?

Introduction : Protein is an essential macronutrient that plays a crucial role in maintaining a healthy lifestyle. It serves as the building block for our muscles, bones, skin, enzymes, and hormones. While it is well-known that protein is vital, there is often confusion surrounding the optimal daily intake. In this blog post, we will delve into the topic and provide clarity on how much protein we truly need for a healthy lifestyle.

7 protein-rich foods to include in your diet | HealthShots

Understanding Protein : Proteins are composed of smaller units called amino acids, which are essential for the body's growth and repair processes. There are two types of amino acids: essential and non-essential. Essential amino acids cannot be synthesized by the body and must be obtained through diet, whereas non-essential amino acids can be produced within the body.


The Recommended Daily Allowance (RDA) : The Recommended Daily Allowance (RDA) for protein intake varies based on several factors, including age, sex, weight, physical activity level, and overall health status. The RDA is the average daily intake required to meet the nutrient requirements of most individuals within a particular group. Here are the general guidelines according to the Dietary Reference Intakes (DRI) established by the Food and Nutrition Board of the National Academies:

  1. Sedentary Adults: For sedentary individuals, the RDA for protein is 0.8 grams of protein per kilogram of body weight. For example, a sedentary adult weighing 68 kilograms (150 pounds) would require approximately 55 grams of protein per day.

  2. Active Individuals: Those who engage in regular physical activity, especially strength training or endurance exercises, have higher protein requirements to support muscle repair and growth. The suggested range for active individuals is typically between 1.2 to 2.2 grams of protein per kilogram of body weight, depending on the intensity and duration of exercise.

  3. Special Populations: Certain groups, such as pregnant and breastfeeding women, children, and older adults, may have unique protein needs due to growth, development, or age-related muscle loss. It is important to consult with a healthcare professional to determine the specific protein requirements for these individuals.

The Benefits of Protein: Meeting your daily protein requirements offers numerous benefits for a healthy lifestyle:

Muscle Health: Protein is vital for building and maintaining muscle mass, making it essential for athletes, fitness enthusiasts, and older adults. Adequate protein intake supports muscle recovery and growth, helping to improve athletic performance and prevent muscle loss associated with aging.


Satiety and Weight Management: Protein-rich foods help promote feelings of fullness and can aid in weight management by reducing appetite and cravings. Including protein in your meals and snacks can help control calorie intake, support weight loss efforts, and prevent overeating.

Bone Health: Adequate protein intake, coupled with other bone-building nutrients such as calcium and vitamin D, contributes to bone health and lowers the risk of osteoporosis. Protein plays a role in maintaining bone mineral density and supporting overall bone strength.

Immune Function: Protein plays a crucial role in the functioning of the immune system. It helps produce antibodies that fight against infections and supports the overall immune response. Including adequate protein in your diet is important for maintaining a robust immune system.

Sources of Protein : Protein can be obtained from both animal and plant-based sources. Animal-based sources include lean meats, poultry, fish, eggs, and dairy products. These sources provide all the essential amino acids required by the body. Plant-based sources include legumes (such as beans, lentils, and chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains. While plant-based sources may not provide all the essential amino acids in one food, combining different plant-based protein sources throughout the day can ensure the body receives all the necessary amino acids.

It is important to note that the quality of protein can vary among different sources. Animal-based proteins tend to be more easily digestible and contain a complete profile of essential amino acids. However, plant-based proteins can still be highly nutritious and provide other health benefits, such as being lower in saturated fat and cholesterol and rich in fiber and phytochemicals.

Conclusion : Protein is a fundamental nutrient required for various functions within the body, and meeting the recommended daily intake is essential for a healthy lifestyle. While the general guideline for sedentary individuals is 0.8 grams of protein per kilogram of body weight, active individuals may require higher amounts. It is important to consider individual factors, such as physical activity level, age, and overall health, to determine the optimal protein intake for your specific needs.

Maintaining a well-balanced diet that includes a variety of protein-rich foods is key to ensuring you meet your daily requirements and support your overall health and well-being. Remember to choose lean sources of protein, incorporate both animal and plant-based options, and balance it with other essential nutrients to create a healthy and sustainable eating pattern. If you have specific concerns or dietary restrictions, consulting with a registered dietitian or healthcare professional can provide personalized guidance to meet your protein needs effectively.


  1. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005.

  2. Pasiakos SM, Lieberman HR, McLellan TM. Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance: A Systematic Review. Sports Med. 2014;44(5):655-670.

  3. Phillips SM. Dietary protein requirements and adaptive advantages in athletes. Br J Nutr. 2012;108 Suppl 2:S158-S167.

  4. National Institutes of Health. Protein. MedlinePlus. Updated August 3, 2021. Accessed June 30, 2023.

  5. National Osteoporosis Foundation. Nutrition. Accessed June 30, 2023.

  6. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.

  7. FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. Accessed June 30, 2023.

  8. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980.

Please note that the above references are for informational purposes only and should not replace professional medical or nutritional advice. It is always recommended to consult with a registered dietitian or healthcare professional for personalized guidance on protein intake and a healthy lifestyle.

Prev Post
Next Post

Thanks for subscribing!

This email has been registered!

Shop the look

Choose Options

Edit Option
Have Questions?
Back In Stock Notification
Product SKURatingDescription Collection Availability Product Type Other Details
this is just a warning
Shopping Cart
0 items