(This protein-deficiency disease is known as kwashiorkor, and we often see it in people who have suffered famines or who are living on a low-protein diet.)

All our enzymes and cell transporters; all our blood transporters; all our cells’ scaffolding and structures; 100 percent of our hair and fingernails; much of our muscle, bone, and internal organs; and many hormones are made of mostly protein. Hence, protein enables most of our bodies’ functions.

Put simply, basically, you are a pile of protein.

No protein, no you.

How much protein should I be consuming?

According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

Well, this is the basic requirement. but if you are a person who is into doing some physical activities. then the demand goes high.

• Very active (10 to 20 hours of exercise weekly): multiply by 1 
• Athlete (over 20 hours of exercise weekly): multiply by 1.2 to 2.2

The factors which mentioned above is the one which you need to multiply with your lean body mass 

• A 68 kg person would need 68 x 0.8, or about 54 grams of protein a day.
• A 91 kg person would need 91 x 0.8, or about 73 grams of protein a day.

That generally works out to about 10 percent of daily calories coming from protein.

Does eating too much protein cause health problems?

Maybe you’ve heard some scary things about how too much protein can damage your kidneys and liver. 

But before you toss out all your chicken legs and protein powder, we’re here to tell you not to worry! The biggest concern about overconsumption of protein applies to people who are predisposed to kidney disease.

The real health issue you should keep in mind about protein is that our bodies can’t store protein. 

So once its quota is reached, our bodies will convert extra protein into either energy or fat. 

That’s why it makes more sense to simply get your recommended amount of protein and then focus on carbohydrates and fats for the remainder of your daily calories.

But my doctor said not to eat a high protein diet.

Well, doc might be right if you have an existing kidney issue.

This anxiety about high protein and kidneys began with a misunderstanding of why doctors tell people with poorly functioning kidneys (usually from pre-existing kidney disease) to eat a low-protein diet. 

But there’s a big distinction between avoiding protein because your kidneys are previously damaged and protein actively damaging healthy kidneys.

It’s the difference between running with a broken leg and running with a perfectly healthy leg.

Running with a broken leg is a bad idea. Doctors would probably tell you not to run if your leg is broken. 

But does running cause legs to break? No.

That’s the same thing with protein and kidneys.

Eating more protein does reinforce how much your kidneys have to work (glomerular filtration rate and creatinine clearance), just like running increases how much your legs have to work.

But protein hasn’t been shown to cause kidney damage — again, just like running isn’t going to suddenly snap your leg like a twig.

High-protein diets do result in increased metabolic waste being excreted in the urine, though, so it’s especially important to drink plenty of water to avoid dehydration.

Conclusion: There’s no evidence that high protein diets (2.2g/kg body weight) cause kidney damage in healthy adults.

If you’re a “regular person” who just wants to be healthy and fit:

• Observe the above recommendations.
• I suggest a portion of lean protein at every meal, to keep that protein pool full and ready to help your body repair and rebuild.
• Try various kinds of protein.
• Expand your collection and menu. This will help you get the best range of nutrients from real food.
• If you’re over 65, eat more protein.
• This assists slow down age-related muscle loss, which promotes long-term health and quality of life.
• If you’re a plant-based eater: Design your meals carefully.
• Without animal products, you’ll probably have to work a little harder to get enough protein. You might consider adding a plant-based protein powder to help yourself out.

Still, if you are confused. Fill the consultation form and jump on to my online coaching platform.

Cheers