How much protein is required per day ?

Protein is a vital nutrient for growth and development of human body especially children  ,teens and pregnant women. Protein helps in boosting metabolism and increasing muscle mass and strength. Protein contains amino acids that help in repairing muscles and bones. It can also be used as an energy source, therefore is an extremely important part of diet.

Now, arises the question how much quantity of protein is required per day for tapping it’s benefits.

The simple thumb rule of protein requirement is 1 gram of protein per kilogram of body. So, if a person weighs 50 kg his/her body needs atleast 50 grams of protein per day. Although RDA(Recommended Dietary allowance) recommends 0.8gm protein per kg of body. While others suggest 2.2-3.4 gm of protein per kg and some recommends 1-1.5 gm protein per pound if aiming for weight loss.

How do we narrow down and differentiate exact protein requirement of our body ?

Factors that differ the amount of protein are:

1. Exercise regime, differing from hard physical activity, weight training and yoga.

2. Fat percentage

3. Age and,

4. Gender

In case of injury, fracture and prolonged illness the requirement of body increases as it will need more protein for bone or muscle repair. Apart from that the protein requirement of a pregnant mother is also slightly higher( around 1.5g) than average human which is 1g per kg.

Another important factor is the body type and the body goals. For example a skinny fat person whose goal is to gain lean muscle mass under the time period of 6 months needs atleast 0.8g to 2g protein per kg of body. An overweight person whose goal is burning extra fat while maintaining muscle mass of body requires around 2g protein per kg. An intermediate gym freak needs 1.4g-2.7g per kg of body while lowering the carb and cutting extra fat. Simplifying, if a person wants to gain muscle and loose fat needs 2g of protein per kg of body i.e. a person who weighs 60kg will need 120g protein per day. Therefore, it is very important for us to know our protein requirement and try to get the adequate amount of protein required by our body and balance other nutrients like carbs, fat, vitamins and minerals for a healthy lifestyle. Although the Indian diets mostly lacks protein and contains 70% of carbs, protein is something to be paid more stress on, on general basis.


Majorly the only way protein can harm your body is if you stay dehydrated. Also Before blindly following any diet or overconsuming protein or in case of any physical problem, body issue or any kind of allergy, it is advisable to consult a dietician or a nutritionist.

2 thoughts on “How much protein is required per day ?

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