Protein plays a massive role in building muscle, repairing tissue, and maintaining immunity. Discover your ideal daily protein intake to stay healthy, fit, and energized all day long.
Protein is one of the most crucial nutrients for the human body. Its main job is to build muscle and maintain organ function. However, the most common question is: how much protein do we actually need every day?
The answer isn’t one-size-fits-all. It depends on age, gender, weight, physical activity level, and health goals—all of which influence your specific daily protein requirement.
Why Is Protein So Important?
Beyond just creating enzymes and hormones or transporting essential molecules, protein is the building block for repairing tissues and supporting your immune system.
It also helps keep you feeling full (satiety), acts as a reserve energy source, and supports metabolism and bone health. For expectant mothers, protein is vital for fetal growth and breast milk production during pregnancy and breastfeeding.
Without enough protein, your body can experience muscle loss, slow wound healing, a weakened immune system, and even chronic fatigue. However, too much protein isn’t good either—it can strain your kidneys, especially if you aren’t active or staying hydrated.
Average Protein Requirements
For the average healthy adult, the standard recommendation is between 0.8 and 1 gram per kilogram of body weight per day. For example, someone weighing 60 kg would need about 48–60 grams of protein daily.
However, this number goes up if you exercise, are recovering from illness, or are trying to build muscle.
- Active Individuals: Athletes or those who exercise regularly may need 1.2 to 2.0 grams per kilogram of body weight.
Average protein needs by age group:
- Children (1–9 years): 20 to 35 grams per day.
- Teens (10–18 years): 45 to 65 grams per day.
- Adults (19–59 years): 50 to 70 grams per day.
- Seniors (60+ years): 60 to 75 grams daily.
Your Body Craves High-Quality Sources
Protein falls into two main categories: animal and plant-based. Each has a different quality profile.
Your body needs the complete amino acids found in animal proteins like chicken, fish, eggs, milk, and beef. Chicken breast, salmon, and eggs are top-tier choices because they are high in protein but low in saturated fat.
For an easy way to hit your daily target, Olagud Chicken Breast Fillet is a fantastic option. Produced using modern farming techniques and probiotic feed, the meat is naturally healthier. Choosing high-quality products like this—which are free from antibiotics, formalin, and growth hormones—ensures you are fueling your body safely.
Plant-based sources like tofu, tempeh, beans, seeds, and quinoa are also excellent. While some plant sources don’t have all the amino acids on their own, combining them correctly (like tempeh with rice, or whole wheat bread with peanut butter) gives you complete nutrition—plus plenty of vitamins, iron, and fiber.
Signs You Might Be Protein Deficient
Your body will wave a red flag if it’s running low on protein. Common signs include:
- Muscle weakness and fatigue: The body starts breaking down muscle to get amino acids.
- Slow healing: Wounds take longer to close due to a lack of “building materials” for tissue regeneration.
- Hair loss and brittle nails: Since protein builds keratin (the main component of hair and nails).
- Lower immunity: You become more susceptible to infections.
- Swelling (Edema): Caused by an imbalance of albumin levels in the blood.
If you notice these symptoms, it’s time to evaluate your diet and bump up your protein intake.
When is the Best Time to Eat Protein?
Timing matters. Many people rely solely on dinner or a post-workout shake to get their protein. In reality, your body needs a steady supply throughout the day to maintain metabolism and cell regeneration.
Ideally, spread your protein intake evenly across your meals. For example:
- Breakfast: Boiled eggs and whole wheat toast.
- Lunch: Rice with roasted chicken and tempeh.
- Dinner: Steamed fish with veggies and tofu.
- Healthy Snack: Yogurt, soy milk, or almonds.
For those who work out, consuming protein within 30–60 minutes after exercise can help speed up muscle recovery.
Can Too Much Protein Be Dangerous?
Excess protein is rarely an issue for healthy people with a balanced diet. However, if you consistently overconsume protein—especially from high-fat animal sources—over a long period, it can increase the risk of kidney issues and dehydration.
To avoid this, stay hydrated by drinking plenty of water and prioritize low-fat protein sources. Also, balance a high-protein diet with plenty of fiber from fruits and vegetables to keep your digestion healthy.
Meeting Your Protein Needs Wisely
Everyone’s protein needs are different, depending on weight, activity, and health conditions. generally, aiming for 0.8–1 gram per kg of body weight (or about 50–70 grams for most people) is a safe bet.
It’s not just about the number; it’s about the quality. Combining animal and plant proteins helps you meet your daily nutritional needs in a balanced way. By getting enough protein every day, your body will stay strong, fit, and ready to function optimally at every stage of life.
