How much protein do you need in a day?
Protein is a fundamental macronutrient that is essential for growth, tissue repair, and overall health. It helps maintain muscle mass, and regulates immune function and hormone production.
Protein is more than just a buzzword – it’s a cornerstone of health, growth, and vitality. From building muscle and repairing tissue to supporting immune function and hormone production, this powerful macronutrient is essential for nearly every bodily function.
Whether you’re recovering from a workout, controlling your weight, or going through the changes of menopause, protein plays a vital role in your overall health.
But how much protein do you need? And how can you make sure you’re getting the right balance? We explore the many benefits of protein, from muscle repair to energy management, and how it affects your body at every stage of life.
Why do you need protein?
Protein is a fundamental macronutrient that is important for the growth, formation, repair, and maintenance of body tissues. It is also important, as it supports immune function and synthesizes hormones and enzymes.
According to Vandan Verma, senior dietitian, Sir Ganga Ram Hospital, New Delhi, “Protein provides a steady energy source and helps maintain muscle mass and satiety, making it important for overall health and disease prevention. Its requirements vary with age, physical condition and stress.” Delhi.
Half of the protein in the body is present in the form of muscle, the rest in bone, cartilage and skin. Muscles in the body depend on protein to repair, grow, and maintain their structure, especially after wear and tear from daily activities or intense workouts.
When you challenge your muscles, whether lifting something heavy or running, tiny tears form in the muscle fibers. Protein delivers amino acids to rebuild those fibers, making them stronger and more flexible.
Without enough protein, muscles become weak, recovery slows and strength gains slow.
sources of protein
Protein sources include eggs, lean meats, seafood like salmon, milk, yogurt, tofu, chickpeas, lentils, walnuts, chia seeds and pumpkin seeds.
Researchers at Harvard Medical School point out that animal-based proteins (meat, eggs, milk) along with soy and quinoa are “complete proteins” because they provide all the essential amino acids the body needs. These are the highest quality protein sources. Combining these with other foods can help meet daily protein needs.
While plant-based foods can provide essential amino acids, most are “incomplete proteins”, lacking some essential amino acids. To ensure balance, plant-based eaters should vary their protein sources throughout the day.
How much protein do you need in a day?
The Indian Council of Medical Research (ICMR) has set the daily protein requirement for adults at 0.83 grams per kilogram. This means that if your body weight is 65 kg, you need at least 54 grams of protein per day.
Archana S, senior nutritionist, Aster Whitefield Hospital, Bengaluru, says that on an average, a person should consume 15 to 25 grams of protein in each meal to meet his daily protein intake. However, the amount may vary depending on the physical activity of the person.
Dr. Kavita Kovi, Obstetrics and Gynecology, Aster Women and Children’s Hospital, Bengaluru, said that for women, protein is not only essential for bone health and muscles, but it also helps in the production of hormones and enzymes, which As a result, overall functions of the body are facilitated. , because hormones change after menopause.
This is why, many women above 50 start experiencing muscle and bone loss, leading to osteoporosis, which is a significant concern after menopause.
“Protein also helps with metabolic function and helps women maintain a healthy weight and increase energy levels. It boosts the function of one’s immune system, which helps in maintaining a healthy weight,” Dr Kovi told India Today Digital. “Decreases with age.”
protein is linked to energy
Protein and energy are closely linked in foods, making it useful to consider protein requirements through the “protein-to-energy ratio” (PER).
This ratio compares the amount of protein in the food to the total energy, with protein providing 4 kcal per gram. PER varies according to age and activity level.
For example, a one-year-old child requires 1 gram of protein per kilogram of body weight and has an energy requirement of 80 kcal per kilogram, with a PER of 5%. This increases to approximately 9% for active adults and 12% for inactive older adults.
Food items vary in their effect. Due to low essential amino acids the grain has a PER of about 6%. Pulses provide 18%, milk 20%, eggs 30% and lean meat 75%. Oils and sugars, which contain no protein, have a PER of 0%. A diet based only on grains and fats will fall short for infants, who require 5% per.
Including protein-rich foods like pulses, eggs or meat ensures that they meet their needs. Similarly, older children can improve their PER by including protein-rich foods, while adults can replace grains with more protein-rich alternatives such as pulses, milk, eggs or meat.
Protein affects menopause
As women reach menopause, muscle mass naturally begins to decrease, making protein essential to counteract this process. Weight gain has also become common. “Protein helps manage weight by increasing satiety and metabolism. It reduces cravings, keeps you full longer and aids weight loss,” explains Dr. Cowie.
Protein is also important for collagen production, which decreases during menopause, leading to a loss of skin elasticity and texture. Consuming protein-rich foods can help stabilize blood sugar levels, reduce menopause-related fatigue, and support overall well-being.
One of the most significant effects of menopause is poor mental health. “The protein influences neurotransmitter production, which helps manage the mood swings and anxiety that occur during menopause,” says Dr. Cowie.
What does protein deficiency and excess mean?
Prolonged protein deficiency can have serious consequences, as it is vital for almost every bodily function. Since muscle contains half of the body’s protein, inadequate intake can lead to muscle loss over time, resulting in weakness, fatigue, and a condition called sarcopenia, especially in older adults.
Dietitian Vandan Verma emphasizes the importance of protein for senior citizens to maintain muscle mass and prevent weakness.
The Indian Council of Medical Research (ICMR) suggests that protein intake from a variety of sources can meet daily nutritional needs. However, too much protein can also be harmful.
Studies show that excessive protein intake, especially from animal sources, can worsen kidney condition and increase the risk of kidney stones.
But beyond that, protein is still important for maintaining healthy muscles and overall body functioning.
