How Much Protein Do You Need Per Day?


Protein is one of the foods in a healthy diet balanced with fats and carbohydrates. The majority of people have no problem getting enough protein. In fact, eating the right proportions of protein will help you maintain a healthy weight or even lose weight. Despite what you may have heard, the main thing is to eat the right protein.

How much protein per day should you eat?

The USDA (United States Department of Agriculture) suggests for each person a quantity of 0.8 g to 1.2 g of protein per kilogram of body weight per day. Indeed, to determine this for yourself, multiply your weight by 0.45 and this gives you your weight in kilograms. For example, a man weighs 85 kilograms. Multiply that by 0.8 – 1.2 and that person would need about 68 g to 102 g of protein per day.

Amino acids is one of the main building blocks of our body and of which proteins are made. They even end up in our DNA. Amino acids produced by the body are called non-essential amino acids, but others are only obtained from food and which are essential amino acids. You can get them from supplements, but the best source is food.

How Much Protein Do You Need Per Day?

Are amino acids important for burning fat?

Amino acids come from protein sources that combine to create structural proteins in the body. They are able to repair and build muscle tissue, which helps keep our metabolism high and even burn fat at rest.

Despite that there are many sources of protein, but not all of them are good for your body. Some protein-rich foods also contain a lot of saturated fat. So choose foods that are low in saturated fat but rich in protein that the body needs to break down and 4 recover essential amino acids. Here are some examples of lean protein:

1. Red meat

Red meat is a good source of protein. Grass-fed beef is best when you can find it because it contains less unhealthy products and hormones.


2. Fish

Fish contain protein, as well as other nutrients like omega-3 and omega-6 fatty acids. They are good for general well-being and heart health. You can try mackerel, trout, tuna and salmon.


3. Dairy products

Milk contains vitamin D and proteins, which are essential for the use of calcium in the body. Calcium is necessary for muscles and bones for growth. Eat your plain yogurt and eggs, with or without the yolk. Just avoid dairy products like butter which are high in saturated fat.


4. Beans

Beans contain vegetable proteins which are very low in fat. You can choose from navy, lima, kidney, black, soy … to get the goods. Just about any bean is good, except beans intermingled with sugar.


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