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Proteins are found in muscle, skin, bone, hair, and almost every part of the body. Proteins are like raw material to make enzymes (biochemicals that speed up
reactions in the body), hemoglobin (the iron-rich red pigment that carries oxygen in your blood). Proteins perform a wide range of functions and also
provide energy (4 kcal/g).2 Here’s why proteins are important for your body.3,4
How much protein do I need?
Protein requirements depends upon age, physiological status, and stress. Growing infants and children, pregnant women, and people who have infections, and/ or critical illness require more protein.
Opinions on how much protein is required on a daily basis vary widely.
Most globally recognized nutritional societies recommend a fairly modest protein intake i.e. 0.8 grams per kg of body weight for adults.5
This comes to around 56 grams per day for about a 70 kg sedentary person. This amount of protein is sufficient to prevent deficiency, however the amount needed depends on numerous factors, including activity level, age, muscle mass, physique goals, and overall health.6
Factors on which protein
intake of an individual depends7
References
1. Protein. Acailable at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/; accessed on Nov 18, 2022.
2. Dietary guidelines for Indians. Available at: https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf; accessed on Nov 18, 2022.
3. 9 Important Functions of Protein in Your Body. Available at: https://www.healthline.com/nutrition/functions-of-protein; ; accessed on Nov 18, 2022.
4. What Are Proteins and What Is Their Function in the Body? Available at: https://www.eufic.org/en/whats-in-food/article/what-are-proteins-and-what-is-their-function-in-the-body; accessed on Nov 18, 2022.
5. Volkert D, Beck AM, Cederholm T, Cruz-Jentoft A, Goisser S, Hooper L, Kiesswetter E, Maggio M, Raynaud-Simon A, Sieber CC, Sobotka L. ESPEN guideline on clinical nutrition and hydration in geriatrics. Clinical nutrition. 2019 Feb 1;38(1):10-47.
6. Protein Intake — How Much Protein Should You Eat per Day?. Available at: https://www.healthline.com/nutrition/how-much-protein-per-day#:~:text=The%20DRI%20(Dietary%20Reference%20Intake,per%20kg)%20of%20body%20weight.; accessed on Nov 18, 2022.
7. How much protein does a person need? Available at: https://www.medicalnewstoday.com/articles/196279#daily-needs; ; accessed on Nov 18, 2022.