The Journal of the International Society of Sports Nutrition (ISSN) takes that advice a step additional and says energetic individuals trying to construct or keep muscle ought to eat 1.4 to 2.0 grams of protein per kilogram of physique weight2. If you’re conserving 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 may have even greater 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 is determined by a number of elements, together with your age, weight, exercise degree, and targets. Your protein necessities may also change all through your life. For instance, girls would possibly want to regulate their protein consumption throughout being pregnant and lactation to maintain up with their physique’s wants. People over 65 can also have to 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 injury, getting sick frequently, feeling more fatigued than normal, losing muscle mass, or seeing problems with your hair, nails, and skin.”