How Much Protein Do I Need? (building bone)

What Is Protein?

Protein is present in almost every bodily tissue and part, including muscle, bone, skin, and hair. It is the building block of hemoglobin, which delivers oxygen in your blood, and the enzymes that drive several chemical reactions. You are made of at least 10,000 distinct proteins, which also maintain your unique identity.

Amino acids are the more than twenty fundamental building blocks that make up protein. Our bodies produce amino acids from scratch or by modifying other amino acids since we cannot store them. The nine amino acids that are considered essential are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids must be obtained by diet.

How Much Protein Do I Need?

Adults should consume no less than 0.8 grams of protein per kilogram of body weight, or little over 7 grams for every 20 pounds of body weight, according to the National Academy of Medicine’s recommendations.

That translates to around 50 grams of protein per day for a 140-pound person. That works out to around 70 grams of protein per day for a 200-pound person.

Additionally, the National Academy of Medicine establishes a broad range for permissible protein consumption, ranging from 10% to 35% of daily calories. Beyond that, there’s not a lot of reliable data regarding the optimal protein intake or the healthiest aim for calories from protein in the diet. A Harvard study including over 130,000 men and women monitored for up to 32 years found no correlation between the percentage of calories from total protein intake and overall mortality or any particular cause of death. But the source of the protein mattered.