Best Sources of Protein: eggs, meat, fish, legumes, nuts, quinoa, dairy products
If you have a normal body weight and don’t exercise, aim for 0.4 to 0.6 gms/pound, or 0.8 to 103 grams/kg.
This amounts to:
56-91 grams per day for the average male.
46-75 grams per day for the average female.
70-80 grams per day for pregnant females.
Sedentary Lifestyle
This category includes people who don’t really do much to stay fit and lose weight. They are the ones who want to somewhere between healthy and sick. Without any defined fitness goals, they can get through with 0.5 to 0.7 gm protein for every pound of bodyweight.
Relatively Active Lifestyle
People who do light exercises daily and are trying to eat right and lose weight belong to this category. The average recommended protein requirement for them is around 1 gram for every pound of bodyweight.
Atheleté’s Lifestyle
If you are involved in high-intensity strength training with the purpose of excelling in a certain sport, then you need more protein than the other two groups above. Ideally, you should be taking up to 1.5 gms of protein for each pound of your bodyweight.
Excess Protein Consumption Risks
-Each gram of protein has 4 calories, so intake of excess protein can cause unwanted weight gain, especially in people who lead a sedentary lifestyle.
-Excess protein consumption can even cause dehydration and disrupt neurotransmitter function, increasing your risk of heart disease and cancer.
-It’s advisable to adhere to the recommendable guidelines of 5 ounces of protein per day.
Proper Protein Requirements for Your Lifestyle via visual
