For fitness enthusiasts, protein is important for muscle repair, recovery, and growth. But for many, eating high-protein has become such a focus of their diet, that they end up overdoing it on the nutrient, while skimping on other vital ones. Fortune spoke with nutritionists and exercise experts, to clear up the confusion about how much protein you really need to fuel your workouts.
Why protein is so important Protein is a key part of our diets. It helps with metabolism, immunity, keeping us full and satisfied after eating, supports weight-loss, and stimulates muscle growth, Abbey Sharp , registered dietitian, previously told Fortune . How much protein do you need each day? The U.
S. Department of Agriculture’s Dietary Guidelines for Adults recommends 10% to 35% of your daily calories come from protein sources. For a 2,000-calorie diet, that would be between 200 and 700 calories each day.
Most dietitians recommend a daily intake of 0.8 to 1.2 grams of protein per kilogram of bodyweight for adults.
To get your weight in kilograms, divide your weight in pounds by 2.2. Then multiply that number by 0.
8 and 1.2 to find your protein range. Someone who weighs 140 pounds should aim for 51 to 76 grams of protein per day.
Generally, people don’t need to worry about how much protein they eat in a day, says registered dietitian Federica Amati . That’s because as long as you are eating enough calories during the day, you are likely meeting or exceeding your protein needs, Amati says..