Determining Protein Needs:
Protein is an essential nutrient for everyone. It helps in muscle building and repair, enzyme and hormone production, tissue repair, boosting the immune system, and supporting hair, skin, and nail health. Therefore, consuming the right amount of protein is crucial. Health experts suggest that while excessive protein can lead to kidney issues, insufficient protein intake might make you feel weak.
Experts emphasize that protein needs are not constant but vary according to your age, weight, and physical activity. Generally, those who exercise or engage in strenuous activities might require more protein than those with a sedentary lifestyle. Understanding these factors can help you determine your daily protein needs.
Source: aajtak
According to the Indian Council of Medical Research (ICMR -NIN 2020), adults should consume 0.83 grams of protein per kilogram of body weight daily. For instance, someone weighing 80 kg would need about 66 grams of protein per day.
Experts recommend that individuals who work out regularly should consume between 1.2 to 2 grams of protein per kilo of body weight based on their activity level, intensity, and goals. So, if someone weighs 80 kg, they would need between 96 and 160 grams of protein daily.
Dr. Srishti Goyal, a diet expert at Ujala Cygnus Group of Hospitals, advises, 'Typically, a person should aim to incorporate 15 to 25 grams of protein in every meal to meet daily requirements. However, this amount might differ based on physical activity levels.'
According to other experts, muscle loss, known as sarcopenia, begins around the age of 30 or 35. Increasing protein intake or engaging in physical activities during this period can slow down the process.
ICMR's Protein Recommendations
Adult Men:
54 grams per day (for those with moderate activity levels)
Adult Women:
45.7 grams per day (for those with moderate activity levels)
Pregnant Women:
An additional 9.5 grams per day during the fourth to sixth months and 22 grams per day during the seventh to ninth months.
Breastfeeding Women:
An additional 16.9 grams per day during the first 6 months and 13.2 grams daily from 6 to 12 months postpartum.
