how many proteins per day?
Throughout your life you need different amounts of protein per day. Of course, it also matters how heavy you are and how much you exercise. But how much protein per day do you really need? Below you will find a general guideline:
How much protein do you need per day?
Adults with a normal lifestyle need 0.8 to 1.0 grams of protein per kilo of body weight per day. Someone weighing 70 kilos should therefore eat 56 to 70 grams of protein every day.
Children and seniors need 1.0 to 1.2 grams of protein per kilo of body weight per day to grow and to ensure that their muscle tissue remains healthy.
Adults who perform heavy work or exercise above average also need 1.0 to 1.2 grams of protein per kilo of body weight per day to strengthen and repair muscles and bones.
Children and adults who do intensive strength training or (endurance) sports may even need 1.2 to 1.5 grams of protein per kilo of body weight per day to grow bones and muscles and ensure recovery. More is not necessary, because the positive effects of extra protein intake level off considerably.
Children and adults who do intensive strength training or (endurance) sports may even need 1.2 to 1.5 grams of protein per kilo of body weight per day to grow bones and muscles and ensure recovery. More is not necessary, because the positive effects of extra protein intake level off considerably.
Eating according to the scale of five
How much protein do you get per day if you eat according to the five-star diet? Normally you get enough protein every day. Vegetarians and vegans should pay extra attention to their protein intake to replace the proteins from meat, fish and eggs. There are many healthy alternatives to this.
People over the age of 50 often suffer from a loss of muscle strength. Active exercise and sports, together with sufficient protein intake, can maintain muscle strength and overall fitness. Above the age of 70, this process of muscle breakdown accelerates. Then it is important to slow down this process by taking extra proteins.
If you need a lot of protein per day, you may not be getting enough from your daily diet. Even if you eat according to the scale of five. Especially if you are no longer uncontrollably hungry. The food of protein-rich snacks can then help you to consume enough protein every day.