How Much Protein DO We Really Need?

since the 1950’s we’ve been told to increase our protein intake upwards of 100 grams. even today, fitness trainers are telling people to take over 200 grams of protein.

Obviously you can’t live without protein — it’s the basic building block of the human body, making up all of your bones, tissues and cellular structure — but our recent cultural obsession with the stuff is way out of proportion to the amount we actually need.

obviously, people exercise at extremely high amounts then possibly 200g is for you but if not then you don’t need that much!

How much protein does the body need?

As is often the case, there is no universal answer to this question. The amount of protein you need depends on many factors: Your age and weight are just as important as the type and frequency of your physical activity. And, of course, your general health status is also important. Here are a few examples:

à If you weigh 70 kilograms (1 kg = 2.20462 lb), you only need about 56 grams per day at a young age [6]. If you do up to three hours of sports or other physical activity every day, the requirement increases to as much as 77 grams per day. Healthy older people need about 70 grams without sports, but with sports, significantly more – up to 119 grams, depending on the intensity [4].

à Endurance athletes require a similar amount, and if you do weight training you need slightly more. Are you on a diet and consuming fewer calories? Then you need between 126 and 140 grams. With additional sports activity, even up to 175 grams. Anyone suffering or recovering from a serious ailment needs just as much. It is therefore high time to challenge an old prejudice: A high intake of proteins is by no means a topic only for bodybuilders and competitive athletes.

à Conversely, those with a protein deficiency usually eat too many carbohydrates and too much fat in their diets. It is not just the quantity, but also the quality of the proteins and the reason for the intake that are decisive.