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How Much Protein Should Be Taken In A Day?

All of you need to know how much protein should be taken in a day, and it is a good thing if you consider your total protein requirement. According to a dietitian, healthy individuals require 0.8 grams of protein per kilogram of body weight.

Let us tell you why protein is important for our body.

Protein is an important building block of bones, muscles, cartilage and skin it is present in every cell of the human body. The basic structure of a protein is a chain of amino acids that you need in your diet to help your body repair cells and build new cells. It is also important for growth and development in children, teens and pregnant women. Top 15 sources of protein.


The man who goes to the gym, or does running and cardio exercise. They can consume up to 45-50 grams of protein per day and those people who do not work out, those people should take 30-40 grams of protein a day.


According to the Institute of Medicine, pregnant women should aim for a minimum of 71 grams of protein per day. For a normal woman, 30–35 grams of protein is sufficient. If you do exercise or work out, then you can consume 40-45 grams of protein daily.


7 g of protein per day for children aged 0 to 6.

8 g of protein per day for children aged 6 to 12 months.

19 g of protein per day for children aged 4 to 8.

34 g of protein per day for children aged 9 to 13.

Signs of Protein Deficient:-

Muscles weakness:-

When there is a lack of protein in the body, the muscles start to weaken. As soon as you lift a little weight, you start getting muscle pain. You may be deficient in protein.

If you work out or go to the gym, then you will need more protein because your muscles get damaged during workouts and running and the job of protein is to repair your damaged muscles.

Hair loss:-

Due to a lack of protein, you may notice hair loss, discoloured hair colour, and thinning hair.

Each strand of our hair is made up of a protein called keratin, and the raw material for hair growth comes from the protein-rich foods that you consume.

If the hair does not get enough protein, then it can damage hair with impaired protein digestion and absorption. If you want to take care of your hair, then you should include high-protein foods in your diet.

Poor sleep:-

A lack of protein can lead to a lack of serotonin, which can lead to insomnia and sleep disturbances. Low serotonin levels can lead to depression and other mental disorders.

Weak nails:-

Your nails are made up of layers of protein. A lack of protein can affect your nails as well. While eating enough protein in your diet is essential to boost keratin production and thus maintain strong nails, low protein intake can lead to weakening and cracking of nails.

May inhibit proper body growth in children:-

Due to a lack of protein, the body growth of children can also stop. In children, red patches, flaky skin, or depigmented skin are other telltale signs of a protein deficiency. As such, their height does not increase, muscles do not develop, and many more problems may have to be faced.

Eye Disorder:-

All the other nutrients are necessary for your eyes. Similarly, it is equally important for your eyes. As for other parts of the body, it provides a structure for your eyes.

Weight Loss:-

Well, there can be many reasons for losing weight. like not following a diet properly or taking too much stress. By the way, due to a lack of protein, weight loss can also happen. Because the muscles do not grow well, then your body’s growth will also stop. Therefore, the weakening of the muscles can also lead to side effects such as weight loss.

Weak bones:-

You all should know that calcium and vitamin D are essential for your bones. Researchers say that protein also plays a very important role in the development of our bones. Proteins represent a key nutrient for bone health that is essential for building and maintaining bone density and strength.

Top vegetarian sources of protein:-


One tablespoon of peanut butter contains up to four grams of protein, which is considered a good source of protein for building muscles. It is also a good source of antioxidants as well as vitamins and minerals that help keep your body healthy.


Oats are rich in important vitamins, antioxidants, and minerals. Half a cup of oatmeal contains 5 grams of protein, and when combined with fruits and nuts, oats are a good source of complete protein.

Greek yogurt:-

Up to 200 grams of Greek yogurt contains up to 20 grams of protein and it is a good source of vegetarian protein. By consuming two cups of Greek yoghurt daily, you can get protein, calcium, iodine, and potassium.


Beans are good sources of fibre, B vitamins, protein, and many other vitamins and minerals. Protein-rich beans and legumes include soybeans, white beans, lentils, pinto beans, cranberry beans, split peas, kidney beans, black beans, and navy beans. in which soybean is considered the best source of protein. One cup of soybeans contains 31.32 grams of protein.

Nuts :

Nuts can meet your protein needs. Rich in protein, nuts and seeds include almonds, pistachios, sunflower seeds, peanuts, flaxseed, sesame, pumpkin seeds, chia seeds, cashews, and more.

Spinach :

Protein is an essential nutrient for the body’s growth and function, as it plays an important role in repairing cells. There is more protein in a 1-cup serving of cooked spinach than in 1 cup of raw spinach.

2 thoughts on “How Much Protein Should Be Taken In A Day?”

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