To stay healthy, how much protein your body needs every day?
How much protein you need every day? First you should know your ideal weight. An adult should eat 0.8g to 1g of protein for every 1kg of body weight, for every additional inch, 2.3 kg will be added. Which is recommended by (WHO) World Health Organization.
For example, a man who is 5 feet 5 inches tall would have an ideal weight of 61.5 kg, and a woman of the same height would have an ideal weight of 56.5 kg. If your current weight is more than 5 kg above your ideal weight, you are considered overweight, and if it is more than 5 kg below, you are underweight.
Your daily protein needs depend on your lifestyle, a healthy, non-active person needs 1 gram of protein per kg of ideal weight, someone who exercises regularly or is an athlete needs 1.5 to 2 grams per kg. On the other hand someone aiming to lose weight should consume 2 to 2.5 grams of protein per kg of ideal body weight .
For Example , if a man has an ideal weight of 50 kg and he/she wants to lose weight, his daily protein requirement would be 125 grams (50 × 2.5).
Protein works.
Many people believe that eating too much protein harms the kidneys, but in reality, protein deficiency is more harmful to the body. Eating the right amount of protein is necessary and important for good health.
If you want to know your ideal weight and daily protein requirement, just put some information in our Nutrition Calculator and calculate.
Put your height in (cm) ,we provided a chart to get your height in (cm). weight ,age ,gender, and goal (general health, physical activity, or weight loss). Maintaining an ideal weight and getting the proper amount of protein daily is essential for a healthy lifestyle.
Is it true that eggs increase cholesterol? Many people believe that eating eggs can cause high cholesterol and increase the chance of heart disease, which is the truth about heart health. Modern research is telling a different story about eggs, which may not be the villain they were previously thought to be.
Studies have shown that people who eat a low-saturated-fat diet are healthier. Eating two eggs daily can actually reduce bad cholesterol (LDL) and increase good cholesterol (HDL). The old advice of avoiding eggs due to their presence of dietary cholesterol is now challenged.
Types of Cholesterol You Should Know LDL (Low-Density Lipoprotein) – Often called bad cholesterol. Too much LDL can build up in artery walls, forming plaque, restricting blood flow, and increasing the risk of heart disease, heart attack, and stroke. HDL (High-Density Lipoprotein) – Known as good cholesterol.
It removes excess cholesterol from the blood, sends it to the liver, and helps keep arteries clean. What the Research Found A study involving 61 adults tested three diet patterns. The results showed: Eating eggs did not significantly raise LDL cholesterol. Eggs increased HDL levels and changed LDL into a less harmful form.
People who ate two eggs daily while keeping saturated fat low actually saw LDL decrease. Those who consumed more saturated fat (even with lower total cholesterol) had higher LDL. The True Risk to Heart Health Recent research shows that the real problem isn’t eggs, but instead the foods you eat with them.
Fatty meats, processed foods, specific cooking oils, and sugary breakfasts can boost harmful cholesterol levels and increase the risk of heart condition more remarkably than eggs do.
Eggs can be part of a heart-healthy diet when consumed in moderation, especially when paired Include a variety of vegetables, whole grains, and healthy fats in your diet. Focus on reducing saturated and trans fats rather than avoiding eggs.
One egg contains about 6 grams of protein (if eaten with the yolk). Now, if someone eats only one or two eggs in a day, they will get a maximum of 12 grams of protein from that.
Low calorie high protein meals,
If someone eats fish 4 times per day — in that case, they might get approximately 40 grams of protein. In other way, if they eat around 300 grams of rice daily, then they are mainly consuming carbohydrates.
However, every single day, our kidneys and heart gradually become damaged step by step, This damage occur so slowly that we don’t even realize it. We only start to notice the effects when we reach the age of 40 or 50, or even later.
If you want to lose weight, you need even more protein. To maintain good health, it’s recommended to consume 2.5 grams of protein per kilogram of body weight. For example If a person weighs 80 kilograms, they will need around 200 grams of protein each day.
We usually see people complaining of knee pain or damaged knees. If you ask them, “What do you eat?” they often reply, “I don’t eat anything, I stay hungry all day.” But in reality, to lose weight, one must reduce carbohydrate intake, maintain a proper amount of fat, and eat the right amount of protein.
Eating too little is a common mistake made by many people when trying to lose weight . Losing weight cannot be achieved by simply eating less or starving, especially without protein. Our body converts carbohydrates into glucose when we eat them.
Protein is not transformed into glucose, but rather into amino acids, which serve as the body’s building blocks. For example, when we sleep, the body uses those amino acids to strengthen and repair muscles. This means, the more protein you eat, the less glucose your body will produce, which also means unnecessary weight won’t increase.
Protein is interesting because it doesn’t raise insulin or sugar levels, so it doesn’t increase appetite either. People who do physical labor or sports (like football) need even more protein — around 1.5 to 2 grams per kilogram of body weight.
High protein meals.
For example, 1 kilogram of sea fish contains about 220 grams of protein. So, if someone eats half a kilogram of fish per day, across three meals, they will get around 110–112 grams of protein — which is a pretty decent amount.