How much protein do you need a day?

Few nutrients are as important as protein but studies on daily needs are many and often conflicting with each other. According to the EFSA (European Food Safety Authority) it would be 0.83 grams per kg of weight but many experts consider it an insufficient quantity.

Proteins are made up of smaller molecules, amino acids, which linked together form protein chains. Some amino acids are produced by our body but others we must necessarily introduce them with the diet, the latter are called essential amino acids . In general, with an omnivorous diet ( animal proteins generally include all the essential amino acids) it is easy to assume the correct quantities, a little more difficult with diets that include only vegetable proteins , in this case you have to select them carefully to try to choose those with the best amino acid profile.

In addition to the question of the quality of the proteins we eat (which almost matters more than the quantity), estimating a person's correct protein requirement is very difficult because it depends on various factors including age, physical activity, muscle mass and of health.

When is it necessary to eat more protein than usual?

1. If you are trying to lose weight , proteins can be really helpful, in fact it is proven that introducing 30% of daily calories in the form of proteins has the power to increase metabolism by 80-100 kcal. Proteins also reduce the sense of appetite and are more satiating than fats and carbohydrates.
2. Even if you are trying to increase muscle mass, protein plays a fundamental role. Here too there are many studies and different opinions, let's say that it is estimated that to build muscle you should take between 1.6 and 2.2 grams of protein per kg of weight (if you have a lot of body fat it is better to calculate the requirement on lean mass)
3. Those who carry out physical activity will certainly need more protein than those who lead a sedentary life as well as athletes, also depending on the type of sport practiced.
4. For elderly people, taking the right amount of protein is very important to prevent osteoporosis and reduction of muscle mass characteristic of old age. They should get at least 1.3 grams of protein per kg.

So how much protein should I eat?

Returning to the initial question, if you are healthy, do not lift weights and do not do much physical activity, the correct requirement should be between 0.8 and 1.3 grams per kg .