How Much Protein Should You Take Daily?

Protein plays an important role in building muscles and tissues in the body. This nutrient is also a good source of energy for the body to do various activities. Therefore, it is important for you to make sure that you meet your daily protein intake. So, how much protein should you consume every day?

Everyone needs different daily protein intakes based on the age, gender, body weight, height, and other factors. Keep reading to find out how much protein you should take daily.

Infants and Toddlers

Infants aged 0 month to 5 months get proteins from breast milk. Therefore, it is essential for breastfeeding moms to consume foods that contain a lot of proteins. Infants aged 6 months and above can have an additional protein intake from their foods. Here is the recommended amount of protein for infants and toddlers based on their age.

0 month to 5 months: 6 grams
6 months to 11 months: 15 grams
1 year to 3 years: 20 grams
4 years to 6 years: 25 grams
7 years to 9 years: 40 grams

Men

Protein for men has a function to support the growth and repair of body tissues. Protein intake may need to be increased when men build muscle mass. Below is the suggested amount of protein that men should take every day.

10 years to 12 years: 50 grams
13 years to 15 years: 70 grams
16 years to 18 years: 75 grams
19 years to 64 years: 65 grams
65 years to 80 years: 64 grams
80 years above: 64 grams

Women

During puberty, girls need more proteins than boys. However, their protein intake tends to decrease as they are getting older. Here is the recommended amount of protein that girls and women should meet.

10 years to 12 years: 55 grams
13 years to 18 years: 65 grams
19 years to 64 years: 60 grams
65 years to 80 years: 58 grams
80 years above: 58 grams

Pregnant and Breastfeeding Women

Pregnant women need to increase their protein intake during pregnancy in order to support the baby's growth. This intake tends to increase as follows.

First trimester: +1 gram from daily need
Second trimester: +10 grams from daily need
Third trimester: +30 grams from daily need.

On the other hand, breastfeeding women need to increase their protein intake to meet their infants' protein needs through breastmilk.

The first 6 months: +20 grams from daily need
The second 6 months: +15 grams from daily need

Benefits of Protein for the Body

The body will digest protein into amino acids. Then, the body will use the amino acids to produce enzymes, hormones, antibodies, and neurotransmitters, which is a chemical compound in the brain. Protein is helpful for the growth of the body cells and tissues. This nutrient also helps in recovering damaged body cells.

For example, the process of forming neuron networks in the brain requires a large amount of protein. So, meeting your daily intake of protein will help to keep the cognitive functions of your brain. Protein is basically important in supporting the performance of body organs. Therefore, make sure you do not lack protein.

Besides reducing the brain cognitive functions, protein deficiency also causes other problems, such as dry skin, hair texture changes, and hair fall. If you lack protein, your body will take protein from your muscles.

Overtime, this condition will lead to serious muscle loss. Moreover, protein deficiency makes the body not able to produce enough lipoprotein, which is the protein that functions to deliver fat to the entire body. As a result, the fat will accumulate in the liver, causing an issue called liver failure.

How to Meet Your Protein Daily Intake

Here are some easy ways that you can follow to meet or increase your daily need for protein.

Drink High Protein Milk

Have you ever heard of protein shake? Drinking protein shake is one of the easiest ways to make sure that you fulfil your daily protein intake. Protein shake is also extremely helpful for building muscle mass. You can mix it with other ingredients, such as yogurt, chia seeds, and fruits to make a smoothie.

However, it is better to consult the doctor or nutritionist first before consuming protein shake. This is to know the effects of protein shake on your health.

Consume Greek Yogurt

Greek yogurt is one kind of yogurt that comes with many benefits. 200 grams of Greek yogurt contains more or less 20 grams of protein. Compared to ordinary yogurt Greek yogurt has twice the protein content. This is why this yogurt can be a good source of protein to help you meet your daily protein needs.

Breakfast with Eggs

You are probably used to having breakfast with carbs, like cereals, sandwiches, or toast. Occasionally, try to replace your carb breakfast with one or two boiled eggs to increase your protein intake that day.

Having a high protein breakfast will make you feel full for a longer time, preventing you from having snacks several hours ahead. This is why having a high protein breakfast is highly recommended for those who are on a diet to lose weight.

Have Protein in Every Meal

Every time you have a meal, whether it is breakfast, lunch, or dinner, make sure you have protein in your plate. Also, try to have snacks that contain protein as well, such as cheese with bread or salad to make you feel full longer. High protein foods and snacks help to lower the ghrelin hormone, which is a hormone that triggers hunger.

Foods that contain a lot of protein include nuts, seeds, wheat, eggs, fish, milk, and chicken breast. You can involve these ingredients in your meal to meet your daily protein intake.

That is the information about the suggested amount of protein, based on genders and ages. Note that people will probably need different amounts of protein, depending on other factors like their daily activities.