How Much Protein And Calories Do We Really Need?

Today people are much more aware about their health than before and they especially take care of what they eat. They count almost everything and of course, they want to know how much proteins, calories, fats, carbs and so on, they need per day. In this article we are going to discuss about how much protein we need and the first thing we have to say is that it is different from one person to another. This is mainly caused by the physical activity of the person. Additionally, the amount of proteins needed is different in people who want to lose or gain weight, the ones who want to build muscles etc. If you are serious about your goals and want to know how much protein you need a day, please keep reading.

How Much Protein Per Day?

Some recent studies have shown that the recommended daily amount of proteins for both men and women is 0.8 gram per 1 kg of body mass. Let’s take a look at the following example. If you are a grownup man and you weigh 98 kg, then you need 78.4 grams of proteins per day. However, we have mentioned previously that the amount of proteins needed depends on the lifestyle. This calculation is OK for people who are not physically active, but for those interested in bodybuilding, the amount of proteins has to be higher. In this case, it is recommended to change the formula and go from 0.8 to 1.2-1.8 grams. Recent studies have shown that highly intense workouts can cause the muscle proteins to break down. This is the reason, why the amount of proteins has to be increased. Please make sure not to take more than 1.8 grams per 1 kilo in order to avoid some serious side effects. We have to say this because there are cases where people who want to lose some weight, start a high-protein diet. Of course, they feel fuller for a longer period of time and they take fewer calories. However, 1.8 grams has to be the highest number even in cases like this.

Best Food Sources of Proteins

In order to get enough proteins from food, we have to include some protein-rich foods in our everyday diet. Let’s mention just a few of the best protein sources:

• lean meats
• chicken
• turkey
• egg white
• salmon
• nuts
• milk
• cheese
• mushrooms
• broccoli
• potatoes
• bananas
• avocados

If, for some reason, you can’t consume some of the foods we have mentioned, you can always use protein supplements. They come in many different forms and flavors and will definitely help you get an adequate amount of proteins.

When we say a healthy diet, we mean that it has the right proportion of proteins, carbs and fats. Everything has to be well balanced in order to avoid some health problems. This is why you have to take care of what you eat and make some healthy changes in your everyday diet. This will definitely lead to much healthier life.