The Journal of the Worldwide Society of Sports activities Diet (ISSN) takes that advice a step additional and says lively individuals seeking to construct or keep muscle ought to eat 1.4 to 2.0 grams of protein per kilogram of physique weight2. If you happen to’re preserving 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 increased 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 stage, and objectives. Your protein necessities may 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. Individuals over 65 may additionally want to extend 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 might expertise signs like “a slow-healing damage, getting sick often, feeling extra fatigued than regular, shedding muscle mass, or seeing issues along with your hair, nails, and pores and skin.”