How many grams of protein should you consume per day to be healthy?

The health benefits of protein

If health is dear to you and you want to stay fit, you should be concerned about the amount of protein in your diet. Here are some reasons to check if you are consuming enough of it.

Protein helps to maintain weight. A high protein diet helps to increase metabolism and reduce hunger. Several studies at once recognize a high-protein diet as the most effective for weight loss. It increases metabolism and burns 80-100 more calories than low protein diets. In addition, protein saves you from gaining weight after the diet is over.
Protein is good for bone health. Research confirms that protein from food helps retain calcium in bones, which is beneficial for bone strength and health.
Protein lowers blood pressure. Research has shown that protein, especially plant-based proteins, have beneficial effects on blood pressure.

Protein helps keep you in good shape, and is good for bone health and blood pressure. It also aids in the repair of damaged tissue and is essential for muscle building and strength gain.

However, it is difficult to say exactly how much protein you need to consume in order to reap all these benefits. It all depends on your weight, physical activity level and goals.

How Much Protein Should You Eat Per Day

The official recommendation of the US National Institutes of Health for protein intake for healthy people is 0.8 grams per kilogram of body weight.

In Russia, the recommended norms are approved by Rospotrebnadzor in "Methodological Recommendations 2.3.1.2432-08". This document states that the physiological protein requirement for adults is 65 to 117 grams per day for men and 58 to 87 grams per day for women.

Considering that the average weight of a woman ranges from 60 to 70 kilograms, and men - from 70 to 90 kilograms, then in Russia it is recommended to consume more protein - about 1, 2–1, 5 grams per kilogram of weight.

At the same time, foreign studies advise athletes to consume this amount of protein - 1, 4-1, 8 grams for those involved in strength training, and 1, 2-1, 4 grams for endurance sports.

It is not surprising that protein norms differ in different countries, but one universal value does not exist even within the same country. In the USA in 2015 there was a "", where more than 40 scientists discussed the effect of protein on human health.

Based on all of the research presented at the summit, Nancy Rodriguez, a nutritionist and professor at the University of Connecticut, concluded that it is safe and even beneficial to double the protein requirements in the US dietary guide. That is, at the summit they decided that 1.6 grams of protein per kilogram of body weight per day should be considered the norm.

Use averages to decide how much protein you need.

Load	Protein amount per day
You lead a sedentary lifestyle, do not seek to lose weight or gain muscle mass, your physical activity is insignificant	1, 2 g per 1 kg of weight
Your work is related to physical labor, you go in for sports 2-3 times a week with an average intensity. Basically, your workouts are aimed at developing endurance, not strength.	1, 4–1, 6 g per 1 kg of weight
You regularly do strength training, want to increase strength or muscle mass, plan to lose weight without losing muscle mass	1, 6-2, 0 g per 1 kg of weight

Just do not forget that with an increase in the amount of protein in the diet, you need to reduce the amount of fats and carbohydrates in order to fit into the daily calorie intake.