How Much Protein Do You Need?

Protein is a fundamental component of a healthy diet. Adequate protein intake is crucial for tissue repair, muscle growth and bone health, and it plays a pivotal role in post-exercise recovery. Beyond that, proteins are essential for the production of enzymes and hormones, supporting key physiological processes like metabolism and immune function. Incorporating protein-rich foods into your meals promotes a sense of fullness, aiding in weight management by preventing overeating. Moreover, proteins provide sustained energy and help regulate blood sugar levels. In essence, a well-balanced diet rich in protein not only supports physical health but also contributes to a satisfying and energized lifestyle.

How much protein do you need each day?

This is an important question that I have been researching. With the rising use of GLP=1 agonists like semaglutide for weight loss and metabolic health, there is growing concern about inadequate protein intake in those using GLP-1 agonists, which can lead to malnutrition and muscle wasting.

The recommended daily allowance (RDA) of protein per day for adults is 0.8 grams of protein per kg of body weight. Consider, though, that this is a MINIMUM number - representing the minimal amount of daily protein needed to prevent malnutrition and illness.

Minimal intake is not optimal intake.

I aim for OPTIMAL protein intake for my patients and myself. While recommendations vary between experts and the amount of protein one needs in a day varies based on factors such as age, gender, activity level, and overall health goals, here are the guidelines I use for most of my patients:

As a general rule, 1.5-2 grams of protein per kg of current body weight per day

OR

0.7- 0.8 grams of protein per pound of ideal body weight per day

OR

For those patients who use a body composition scale (like I do), I calculate approximately 1 gram of protein per pound of lean body weight (total weight minus body fat).

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This information should not be taken as individual medical advice. It is essential to consider individual factors and consult with a healthcare or nutrition professional to determine a personalized protein intake. Are you ready to get started? We can help!

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