Protein: why do you need it and how much per day?

Protein is important for much more than just your workout or weight loss. Your body uses it as a building block, and it plays a role in maintaining and repairing your muscles, amongst other things. But how much protein do you actually need each day? And does that requirement change if you exercise a lot or want to lose weight?

That depends on factors such as your body weight, how much you exercise and your daily diet. We’ll explain it all for you.

Why does your body need protein?

Protein consists of amino acids. Your body uses these building blocks for all sorts of processes, including the building and maintenance of body tissue and muscles.

That’s why protein isn’t just important for keen sportspeople. Everyone needs it every day. Exactly how much varies from person to person.

How much protein do you need each day?

For healthy adults, the general guideline is an average of 0.83 grams of protein per kilogram of body weight per day.

For example, if you weigh 70 kilos, that works out at around 58 grams of protein a day.

Your requirements may be higher if you exercise a lot or play sport. However, more isn’t necessarily better; it’s about finding the right amount for your body and daily routine.

How much protein should a woman consume each day whilst losing weight?

Even if you’re trying to lose weight, it’s important to get enough protein. You’ll usually be consuming fewer calories than your body burns. You’ll also want to avoid losing lean body mass as well as fat as much as possible.

Research into weight loss shows that a protein intake of around 1.2 grams per kilogram of body weight may be more beneficial for maintaining lean body mass than 0.8 grams per kilogram.

Are you combining weight loss with intensive training? If so, your protein requirements may be higher. For avid strength or endurance athletes, amounts of up to around 2 to 2.2 grams per kilogram of body weight are recommended. This is not a general guideline for every woman who wants to lose weight.

For a woman weighing 70 kilos, for example, 1.2 grams equates to around 84 grams of protein per day.

This is a guideline, not a fixed figure for every woman. Your body weight, activity level and overall diet all play a part in determining how much protein is right for you.

Why is protein important if you want to lose weight?

As well as helping to maintain lean body mass, protein can be important for another reason when losing weight: a protein-rich diet can help you feel full. This can help you find a diet that fits comfortably into your daily routine.

Your body also uses energy to digest and process nutrients. This thermic effect is relatively high for protein.

That said, protein is not a shortcut to weight loss. Your overall energy balance and diet remain the key factors. Think of getting enough protein primarily as one part of a healthy routine.

How to add more protein to your day

Protein is found in all sorts of foods. Think of quark and yoghurt, eggs, fish, meat, pulses, nuts and cereal products.

You can easily spread protein-rich choices throughout your day. For example, quark for breakfast, eggs for lunch and a source of protein with your evening meal.

And sometimes it’s all about convenience. A protein shake after your workout, a protein bar on the go or another protein-rich snack can be a practical way to add extra protein to your day. This way, you can combine different sources in a way that suits your routine.

How much protein is right for you?

So there isn’t just one protein requirement that’s the same for everyone. Factors such as your body weight and activity level play a part, and your requirements may also differ if you’re trying to lose weight.