--- title: "Protein intake: How much protein does your body need each day?" date: 2022-05-16 author: "evermadeadm" featured_image: "https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-2.jpeg" --- # Protein intake: How much protein does your body need each day? # Protein intake: How much protein does your body need each day? ![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-2.jpeg) Share The human body needs protein every day for health and strength. Adequate protein intake is especially important for fitness enthusiasts, those looking to lose weight and stay in shape, the elderly, pregnant women, and nursing mothers. But how much protein is needed? ## How much protein is needed? It is recommended that you get 10% to 20% of your daily energy intake from protein sources. For adults, this means a daily intake of about 1.1 to 1.3 grams of protein per kilogram of body weight. The optimal amount of protein varies according to each person’s body, lifestyle and level of physical activity. Protein helps seniors and people with active lifestyles maintain muscle mass and bone health. Protein is also important for dieters as it prevents muscle loss. In pregnant women, protein is a necessary source of energy for the fetus. Accurate calculation of protein consumption is easy with the help of a protein calculator. Since the human body converts excess protein into fat, the best way to get the optimal amount of protein is to eat small amounts of protein at each meal. The human body cannot store proteins, so it is necessary to get protein from the daily diet. ## Proteins for an active lifestyle For people with an active lifestyle, protein-rich foods are an important source of the elements needed to build muscle mass. Protein is essential for both growing additional muscle and maintaining existing muscle mass. Many athletes consume protein supplements, snacks, or high-protein foods to speed up muscle recovery after exercise. For people engaged in relatively light exercise, 1.1 to 1.3 grams of protein per kilogram of body weight per day is sufficient, while athletes and fitness enthusiasts need more protein: 1.4 to 1.8 grams of protein per kilogram of body weight. ## Discover VALIO Products [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/05/570x380-images-in-content-2.jpeg)](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/05/570x380-images-in-content-2.jpeg)[![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/05/570x380-images-in-content-3.jpeg)](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2022/05/570x380-images-in-content-3.jpeg)## Protein for weight control A balanced, protein-rich diet is helpful for weight control. Getting enough protein helps maintain muscle mass and ensures that the body doesn’t lose muscle tissue and burns calories faster. In order to get enough protein, the best way is to eat a protein product with every meal. It is normal to eat a food source containing 10 to 40 grams of protein at each meal, depending on whether it is a full meal or a light snack. If you’re trying to lose weight, get 100 to 120 grams of protein per day, regardless of how much you weigh. Once you’ve reached your desired weight, aim for 1.1 to 1.3 grams of protein per kg of body weight each day. ## It is possible to consume too much protein? Excessive consumption of protein may lead to an unbalanced diet. Avoid eating too much protein, as this will prevent you from getting the right amount of other nutrients. The amount of protein should not exceed 2 grams per day for every kilogram of body weight. Protein intake needs are based on lifestyle and activity level. ## Read more about protein --- [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-6-400x300.jpeg) ##### Valio implements rigorous food safety plans 21. September 2023 ](https://www.valio.com/ge/en/statiebi/valio-atarebs-mkatsr-zomebs-sursathis-uvneblobisathvis/) [![](https://www.valio.fi/cdn-cgi/image/format=auto/https://cdn-wp.valio.fi/valio-wp-network/sites/8/2023/10/1440x1080-cms-content-article-hero-2-400x181.jpeg) Protein ##### Protein intake: How much protein does your body need each da… 16. 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