Protein is a vital macronutrient that supports energy, muscle maintenance, bone health, and healthy ageing. In this blog, I'll explore how much protein you need, why it’s essential, and practical tips to meet your daily targets.
What Is Dietary Protein, and Why Do We Need It?
Protein is an essential macronutrient that plays a critical role in supporting overall health. It is made up of amino acids, often called the "building blocks" of life. Out of the 20 amino acids, nine are essential because our bodies cannot produce them—we must obtain them through food.
Here’s why protein is so important:
Energy production: Protein serves as a source of dietary energy.
Bone health: Supports strong bones and reduces the risk of age-related decline.
Muscle maintenance: Helps build and maintain muscle mass.
Blood sugar balance: Keeps you feeling fuller for longer by stabilising blood sugar levels.
Healthy ageing: Supports longevity by preserving muscle and bone strength.
Unlike carbohydrates and fats, protein isn’t stored in the body as an energy source, so it needs to be consumed regularly throughout the day.
How Much Protein Should I Eat in a Day?
This depends on your weight, activity level, and health goals. While the general guideline is 0.8g per kilogram of body weight, newer research suggests a range of 1.1g to 1.6g per kilogram for optimal health and longevity (Weiler et al., 2023). In some cases, up to 2g per kilogram may be beneficial.
Here’s a simple formula to calculate your daily protein needs:
Body weight (kg) × Protein target (g/kg) = Total daily protein
Example: Calculating Daily Protein Needs
Angela is a 42-year-old woman weighing 72kg. She is active, walks her dog daily, and attends three exercise classes weekly. As Angela approaches menopause, her protein target is around 1.6g per kilogram of body weight:
72kg × 1.6g = 115g of protein per day
How to Hit Your Daily Protein Targets
Standard Animal Protein-Based Diet Example
Breakfast: Overnight oats with protein powder (~25g)
Morning Tea: 100g natural yoghurt with nuts/seeds (~12g)
Lunch: 100g cooked chicken breast with salad and a complex carbohydrate (~30g)
Dinner: 100g cooked chicken breast with veggies and a complex carbohydrate (~30g)
Snack: Protein balls (~10g) + nuts/seeds (~6g)
Total: 113g of protein per day
Vegetarian Protein-Based Diet Example
Breakfast: Tofu scramble with spinach, mushrooms, and wholegrain toast (~24g)
Morning Tea: 100g Greek yoghurt with chia seeds and berries (~12g)
Lunch: Lentil and quinoa salad with mixed veggies (~25g)
Dinner: Chickpea and vegetable curry with 1 cup of cooked rice (~28g)
Snack: Edamame (~10g) + a handful of almonds (~6g)
Total: 112g of protein per day
Why Work With a Health Professional?
It’s essential to tailor your protein intake to your specific needs. Factors like activity level, age, and health goals all play a role. A qualified naturopath or nutritionist can provide a personalised plan to support your bone health, muscle mass, and healthy ageing.
To Summarise, Why Is Protein So Important?
Daily protein intake is crucial for:
Energy production
Supporting bone health and muscle mass
Stabilising blood sugars
Promoting satiety (feeling of fullness)
Facilitating healthy ageing
Providing a versatile mix of plant- and animal-based options
Let’s Build a Protein-Rich Diet Together!
I’m passionate about helping you create sustainable, balanced eating habits that support your health goals. If you’re unsure how much protein you need or how to meet your target, let’s chat!
Book an appointment to get started on your personalised health plan.
References
Weiler, M., Hertzler, S. R., & Dvoretskiy, S. (2023). Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake?. Nutrients, 15(4), 838. https://doi.org/10.3390/nu15040838
Eat For Health (n.d.). Protein. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
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