How Much Protein Should You Have?

Nutrition trends seem to come and go with the seasons. There are a number of reasons for this, including advancements in nutrition science, cultural changes in dietary habits and occasionally some popular health tips that reenter the mainstream.

One health trend that has likely been popping up on your social media feeds recently is a push to increase protein intake. However, most of us probably don't really know much about protein, like what it is, how it helps our bodies and how much we need to ingest daily.

What Is Protein?

You may have heard the phrase "proteins are the building blocks of life." That's because protein can be found in every cell in your body.

When your body digests protein, it breaks it down into the protein's parts called amino acids. These amino acids then serve various important roles in your body like supporting your metabolism as well as healthy cellular function and regeneration.

Since your body's cells constantly need to be replaced as they become damaged and die, the amino acids from protein are absolutely vital to your health. This also means that protein is crucial for your body's growth during your childhood.

Some of the most abundant sources of protein likely aren't that surprising: lean meats, dairy, fish and eggs. Additionally, some plant-based foods are rich sources of protein too, including soy, nut butters, beans, and grains like quinoa and wheat germ. Not to mention, protein powders can be a great supplement to a balanced diet.

How Much Protein Do You Need?

Dietary advice and guidance is rarely black and white, but when it comes to protein, there are fairly precise recommendations based on body weight.

According to the American Heart Association, males or females 18 years or older should consume about 0.8 grams of protein for every kilogram of body weight. For an approximate pounds-to-kilograms calculation, divide how many pounds you weigh by 2.2.

For example, if you weigh 160lbs, your body mass is about 72.5kg and your recommended daily intake of protein is 58g.

If you are on a 2,000 calorie per day diet, roughly 200 to 700 calories should come from protein. If you are pregnant or still growing, you may need slightly more than the recommended amount of protein to support the extra muscle growth taking place in your body.

You may see social media posts suggesting you need more than the recommended amount of daily protein if you are actively exercising or trying to build more muscle. However, you should never regularly consume well above the recommended amount as this can have negative impacts on your health.

Why Shouldn't You Have Too Much Protein?

As it is with almost everything in life, especially in wellness, you can have too much of a good thing. However, Harvard Medical School says that the amount at which too much protein becomes "too much" varies depending on your unique lifestyle, body and exercise habits.

If you are wondering how much protein you should consume on a daily basis, it's best to consult your primary care provider. This is important because too much protein in your diet could have a number of adverse effects on your health.

Here are some examples of how high levels of protein can negatively impact your health:

• Kidney Stones: If you eat a high level of protein regularly, you are at greater risk for kidney stones.
• Weight Gain: Protein is high in calories and can lead to unwanted weight gain.
• Increased Health Risks: Protein diets high in red meat include more saturated fats which can lead to a greater risk for heart disease and colon cancer.
• Dehydration: As your kidneys work overtime to process an abundance of protein, this causes an increase in urination and leads to dehydration over time.
• Constipation: As with any nutrient, too much in your digestive tract can slow it down and cause constipation.

Beyond ensuring you are getting your recommended amount of daily protein, it's also important to get protein from a variety of sources. Try to include lean meats, fish as well as plant-based protein sources in your diet to make sure you are getting all of your essential nutrients.