The Journal of the Worldwide Society of Sports activities Diet (ISSN) takes that advice a step additional and says lively individuals trying to construct or preserve muscle ought to eat 1.4 to 2.0 grams of protein per kilogram of physique weight2. When you’re preserving rating, that will be 105 to 150 grams of protein per day for an individual weighing 165 kilos.
Resistance-trained people consuming in a calorie deficit might 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 will depend on a number of components, together with your age, weight, exercise degree, and targets. Your protein necessities will even change all through your life. For instance, girls may want to regulate their protein consumption throughout being pregnant and lactation to maintain up with their physique’s wants. Individuals over 65 may additionally must enhance their protein consumption since the physique makes use of protein much less effectively as we age3.
So what occurs in case you don’t eat sufficient protein? Larson says you could expertise signs like “a slow-healing harm, getting sick regularly, feeling extra fatigued than regular, dropping muscle mass, or seeing issues together with your hair, nails, and pores and skin.”
