What is protein?
Protein is an essential macronutrient made up of building blocks known as amino acids. It plays a fundamental role in the structure and function of the human body. Proteins are present in every cell and are especially abundant in the skin, hair, nails, muscles and organs.
Not only is protein crucial for physical development and maintenance, but it also supports tissue repair, helps regulate immune function, and produces enzymes and hormones that are vital for many bodily processes. When the body is low on carbohydrates or fats, protein can also be used as an alternative energy source.
Why is protein important?
Protein is indispensable for good health. Without sufficient protein intake, the body cannot function properly, which can lead to several health issues such as:
- Muscle weakness and fatigue
- A weakened immune system
- Thinning hair and brittle nails
- Slow recovery from illness or injury
- Hormonal imbalances
- Loss of muscle mass over time
A protein deficiency can eventually lead to difficulty with balance and coordination, as the muscles weaken due to a lack of nourishment and repair.
How many grams of protein should I eat per day?
Daily protein requirements vary based on age, sex, body weight and activity level. Below is a general guide to help you understand how much protein is typically needed:
Recommended daily protein intake:
| Age group | Approximate protein needs |
| Toddlers (1–3 years) | 13g per day (about 0.5g per pound of body weight) |
| Children (4–8 years) | 19g per day |
| Children (9–13 years) | 34g per day |
| Teenage and adult women | 45g per day (adjust based on activity, weight, and health goals) |
| Teenage and adult men | 56g per day (also to be adjusted based on individual factors) |
These values provide a general overview, but individuals who are highly active, pregnant, breastfeeding, or recovering from illness or injury may require more protein to support their needs.
How much protein per kg of body weight?
A more tailored way to calculate your protein needs is based on your body weight. The general recommendation for healthy adults is:
0.75 grams of protein per kilogram (kg) of body weight.
For example, someone weighing 70kg would need approximately 52.5g of protein per day (70 x 0.75 = 52.5g).
Athletes or those engaged in regular strength training may require between 1.2 and 2.0 grams per kg, depending on the intensity of activity and personal goals.
How much protein in common foods?
There are many common foods that are high in protein, including:
- Eggs
- Chicken
- Tuna
- Avocados
- Beef (steak)
It’s easy to implement high-protein foods into your everyday diet.
How much protein in an egg?
There is 6g of protein in one large egg, and 14g of protein per 100g of egg.
How much protein in a chicken breast?
There is 31g of protein in 100g of chicken (chicken breasts average at 170g to 369g depending on the size).
How much protein in an avocado?
One avocado contains an average of 4g of protein. This is a small amount by itself, but as an ingredient in a protein-rich meal, it will provide the extra needed to meet the daily requirements.
How much protein in a tin of tuna?
There is 28g of protein per 100g of tuna (14g per tin on average).
How much protein in steak?
There is 25g of protein per 100g of steak and approximately 62g per steak (depending on the size).
Vegan protein sources
Some vegan-friendly protein include:
- Tofu (16.6g of protein per 100g)
- Beans (pinto beans have 21g of protein per 100g)
- Lentils (9g of protein per 100g)
- Nuts (peanuts have 25.8g of protein per 100g)
- Seeds (chia seeds have 16.5g of protein per 100g)
- Quinoa (4.4g of protein per 100g when cooked)
How much protein is too much?
Consuming 2 or more grams of protein per kg of body weight per day is considered excessive. Consuming too much can cause constipation, peeing too much, weight gain and fatigue.
Sticking to the recommended daily amount can help to avoid this.
Is protein good for weight loss, and how much protein should I eat for weight loss?
Yes, while protein is vital, consuming too much can have negative effects. Intakes above 2 grams per kg of body weight per day are considered excessive for the general population and can potentially lead to:
- Digestive issues such as constipation or bloating
- Increased urination (and possible dehydration)
- Unintended weight gain
- Fatigue or sluggishness
For most people, sticking to the recommended range and ensuring variety in sources will help avoid any negative side effects.
