Whether you’re on a low carb or ketogenic diet or not, you’re probably aware that protein is an essential component of a healthy diet. Lately, social media is filled with videos promoting high protein meals and snacks, but how much protein is too much or too little? Today, let’s discuss how much protein you should eat on a daily basis. I’ll also provide information for calculating how much protein you could consume on a keto diet and why eating more than 40 grams of protein per meal is not recommended. Additionally, we’ll explain why protein is important and what its role is in our bodies.
Protein is crucial for our bodies to build and repair tissues. In fact, protein forms the structural basis of cells and tissues, making it essential to our overall health and wellbeing. The Institute of Medicine recommends an adult’s daily protein intake to be around 0.8 grams per kilogram of body weight, which is approximately 56 grams for men and 46 grams for women, respectively. However, this recommendation is a general guideline and may differ based on individual needs and lifestyles.
If you’re following a low carb or keto diet, your protein intake may vary based on your fat and carbohydrate intake. On a keto diet, you should aim for a daily protein intake of 1.5 to 2.0 grams per kilogram of body weight. For instance, if you weigh 68 kilograms (150 pounds), you should consume between 102 to 136 grams of protein daily. However, if you’re an athlete, pregnant, or breastfeeding, you may need more protein than the average person. Calculate the amount of protein you need based on your weight and body using our macro calculator.
It’s important to note that consuming too much protein is not beneficial and may even be harmful. The kidneys filter out excess protein, which can put a strain on these organs. Eating more than 40 grams of protein per meal may be unnecessary because it is unlikely that your body will be able to absorb and use all the protein effectively. Therefore, it is best to spread out your protein intake throughout the day to help your body utilize it efficiently.
Protein is an essential macronutrient that has many vital functions in our bodies. Protein forms the basis of muscles, bones, and organs, and also plays a role in the production of enzymes, hormones, and antibodies. Additionally, protein is crucial for maintaining a healthy immune system and aids in digestion. Studies have also linked a high protein diet to weight loss and improved body composition.
In conclusion, protein is a crucial nutrient that should be consumed in moderation. If you’re on a low carb or keto diet, aim for a daily protein intake of 1.5 to 2.0 grams per kilogram of body weight. Consuming too much protein can put a strain on your kidneys, so it is essential to spread out your protein intake throughout the day. Remember that protein plays a vital role in our overall health and wellbeing, and it’s crucial to include it on a ketogenic diet.
