The Journal of the Worldwide Society of Sports activities Diet (ISSN) takes that advice a step additional and says lively folks seeking to construct or keep muscle ought to eat 1.4 to 2.0 grams of protein per kilogram of physique weight2. If you happen to’re retaining rating, that may be 105 to 150 grams of protein per day for an individual weighing 165 kilos. 

Resistance-trained people consuming in a calorie deficit may have even greater protein intakes (2.3 to three.1 g/kg/d) to attenuate muscle loss throughout weight reduction. 

All that’s to say, protein consumption is particular person and is dependent upon a number of elements, together with your age, weight, exercise stage, and objectives. Your protein necessities may also change all through your life. For instance, girls would possibly want to regulate their protein consumption throughout being pregnant and lactation to maintain up with their physique’s wants. Individuals over 65 may additionally have to enhance their protein consumption since the physique makes use of protein much less effectively as we age3.

So what occurs should you don’t eat sufficient protein? Larson says you might expertise signs like “a slow-healing damage, getting sick regularly, feeling extra fatigued than regular, dropping muscle mass, or seeing issues along with your hair, nails, and pores and skin.”