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Daily Protein Requirements for Men and Women

What are the Daily Protein Requirements for Men and Women? The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.

Daily Protein Requirements for Men and Women

The Institute of Health and Nutrition finding is that for general health, men should get around 56 grams of protein per day and that women should get around 46 grams. It is also important to know that the human body cannot properly utilize more than 20 grams of protein in one consumption. Therefore the grams should be spread out throughout the day in smaller doses. When consuming protein it needs to be of higher quality to ensure that you are getting the nine essential amino acids that are needed but your body cannot produce on its own. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans, or whole-grain bread and peanut butter, to get a complete array of amino acids. Shakeology which is a total nutrition shake, will also provide all the nutrients you need from the protein to the amino acids. Including this shake in your daily nutrition will help you reach your protein needs without overloading the body with hard to digest animal proteins.

It is also recommended that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.

Most People Get Too Much Protein
To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs you will either store it as excess fat or eliminate it. Therefore consuming too much at one time is bad for your body and a waste of money.

Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition with all the essential amino acids and prevents it from being bogged down when there is too much of one food item.

Best Result with Your Protein Consumption
Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume protein in small amounts, keeping the total grams in one sitting to no more than 20, and include carbohydrates that will optimize protein utilization. This is why we mention plant-based protein sources, as they provide both protein and carbohydrates.

If you are looking at supplements for help getting good protein and carbohydrates you want to use something that is natural and does not have additives or artificial sugars and ingredients. Two of the best sources of high quality supplements are the superfood shake Shakeology, and Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean, high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gain and recovery. When you are providing your body the proper macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.

With the knowledge of protein requirements and overall balanced nutrition, great things will happen for you.

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113 Comments

  1. Protein is so important for my athletes and clients but they don’t always know how much they should consume each day – this article spells that out really well !!

  2. I never knew how important it is to get enough daily protein in my life. Or even whether I was getting too much. You need protein for just about every function in your body, from brain cell communications to building up muscle mass. Great article. Check it out.

  3. Wow I really needed this article! I know your supposed to have protein in your diet but I really never knew exactly how much protein you need. This explains it so that everyone can understand it easily and we can get an adequate amount daily!

  4. Up until a few months ago I had no idea how protein deficient I was…. All I ate was carbs, smothered in cheese with a side of carbs…. mmmm carbs!!!
    I started to notice as I fueled my body with smaller meals throughout the day, of protein, complex carbohydrates, and vegetables my body started running like a clean machine! My body began to recover faster from workouts and my muscles started to show!
    this article gave me exact numbers I should be trying to hit for protein consumption!

  5. I appreciate the content in this article, as it helps inform me for my journey to health and wellness for myself and others. I know that I need to eat well, but this average Joe needs to inform herself for all of her choices, and this article gives me more of this education I want in an easy to read article.

  6. Wow -Paleo? Vegan? Zone?
    There is SO much information and SO many opinions about how to balance micro-nutrients (Carbs/Fat/Protein) in our diet. This is a super helpful article about what is adequate protein, and
    how to focus on quality as much as quantity!

  7. I never knew how important it is to have certain amount of protein in your diet daily. Come to find out Men and Women needs different amount of protein in their diet daily. Had to share that with you my friends.

  8. Mind Blown! This article is awesome. I know that you have to have protein But this helps break it down on how much. Often the understanding of what someone should have in terms of carbs and protein post workout can make people a little crazy. So knowing this when choosing a post workout product or just their daily meal plan in general …This article helps a TON! check it out and share it with your fitness pals. What do you think? how much protein do you use in a day?

  9. Protein!!! I know my body thrives on lean animal protein, but not everyone is like that! While the daily protein “number” is different for everyone, it is still a vital part of daily fuel whether animal or plant based, so what are the best proteins for you and what is the best way to incorporate them into your daily nutrition? This article has some great tips on protein!

  10. With so many contradictory pieces of information out there, this particular read really lays it all out there and brings up many valid points. My takeaways are to remember that not one size fits all, your protein requirements dependant on your gender, weight and activity level. Also, quality is important- so don’t cheap-out on the ingredients that you put in your body. Getting the essential amino acids and having a balanced nutrition is all part of the road to good health.

  11. It’s interesting to note that on average, most men get twice as much protein as they need and women get about 1/3 more. Lifestyle changes really can reduce and even reverse many common diseases/ailments. I highly recommend reading and understanding the information in this article.

  12. What a fantastic article on this question of protein intake! and to break it down for men and women! main thing I learned, was it has to be of higher quality protein…can’t get away with poor money saving protein…its either higher quality or its “make believe” thanks for great post GFT!

  13. Been drinking Shakeology for years, absolutely LOVE it! For those of you who like protein shakes, this article definitely will be helpful for you. It really goes into detail how protein affects your results and the consumption one should have in a day.

  14. This article is great because it shares the proper amount of protein your body needs daily to function properly for Men and Women! Most people don’t realize how much protein the body actually needs to function and how important it is to have a balanced diet! Your body operates way smoother when it’s balanced with proper nutrition!

  15. Curious about how much protein you should be consuming? This is a great article to SHARE! So often people are incorrect on how much protein they think they should be having or not having. Most people don’t realize this, but the muscle gains and recovery do not come from just protein

  16. This was a great article I never understand all the “macros” stuff but I do know that protein matters and I see people eating like 30 eggs and think yikes that’s alot, until I started the 21 day fix did I know how much protein, good carbs, healthy fats etc. This is just a great quick article for those that Don’t know.

  17. I ask people what they are doing to lose weight. Many times the answer is cutting carbs and eating a high protein diet. Well you may be finding that that isn’t working so well. Too much protein may be the culpert. Yes protein. This article explains why.

  18. Love my Shake-O in the morning.
    Gives my body and brain clean high quality protein sources, balanced with nutrient dense carbohydrates that are perfectly balanced for optimal assimilation! This is a great article to share for best personal results and goals.

  19. I can attest to consuming way too much caffeine and the negative affects it can have on your body. At times I still consume too much but I have decreased the amount I consume and it has made a difference on my weight, my mood, and my energy levels. I still sometimes make the mistake of drinking more because I think I need it to keep going. This article is on point and gives great facts and ideas to curb your caffeine kick.

  20. Is too much protein unhealthy? I’ve overheard people go “I need more protein” when truly they could be overdoing it. Whether it’s plant or animal based, it’s protein levels aren’t the same for everybody even if from the same gender. Also, our bodies need a little of everything. While this might not work for everybody, throughout the daily routine it’s helped me simplify it all instead of measuring and this article while breaking it down pretty nicely offers some of the solutions that I’ve adopted.

  21. Great information about protein consumption and how important it is to have a good balance. This is just another reason why I love Shakeology…it has the perfect balance of everything that my body needs to perform optimally everyday.

  22. Excellent article about protein intake amounts, types and requirements. A work in progress to maintain the intake that I require. Definitely something you want to keep track of. I used to try and achieve my protein intake goal the first half of the day. I realize that I have been wasting a lot of that. Now I attempt to space it out during the day. One of my fav articles!

  23. Such an informative article. Lots of little tips on the do’s & do not on proper eating habits for protein. Is to much protein unhealthy for you, only if want to gain weight.
    Thanks for the article GFT.

  24. What amazing information in this article! It’s hard to imagine that in today’s society that most restaurants will serve you dishes that the amount of protein they dish out may EQUAL what you should be consuming in the entire day! Thank you for the incredible information!

  25. Our culture seems to promote extremes. Diet and nutrition are no different. Prior to reading this article, I would have thought my concern was not getting enough protein. Having read it, I’m evaluating if I get too much. How much is too much? …in combination with what other foods? Are protein shakes that give you 30g of protein per serving the way to go? This article will answer those questions and more.

  26. I think people don’t realize that how you can actually have too much protein, and how too much protein can actually do more damage. Eating the correct amount of protein for your goals is key! Great Article! And of course nice shout out on the super food shake Shakeology! I

  27. How much protein we should consume is an important question. Things that I’ve read in the past always seemed to promote high amounts of protein, which isn’t necessary and can be harmful to our bodies. This article gives a great overview of protein – how much, best sources and how it benefits us. Good stuff!

  28. Everyone talks about high protein diets. It’s not just about eating a lot of meat and calling it good! I appreciate this article. I love that I can get good protein from sources not animal based and that I can get the right amount of protein by not overdoing it.

  29. I love the outline this article provides for proper amounts of protein consumption. Most of us eat way too much. But, I know I can rely on my Shakeology for appropriate protein, amino acids and all the essential nutrients my body needs every day!

  30. OMG, did this article literally bust the Protein myth for me , it is great to see that we may be over doing it on how much Protein we are trying to eat every day…It is imperative to have a balanced diet . Read up my friends , and I love these AMAZING articles… :-))

  31. Love this article and how after reading it felt educated on the amounts of protein I should and should not be consuming and the effects it has on the body! Well Done!

  32. Do you know how much protein you should have each day?
    I didn’t, and this article really explains it clearly.
    I never considered I could get too much protein, but like
    everything else it is all about balance.

  33. Very informative article!! Most people don’t know how much protein they should be taking in on a daily basis. This really clears things up!! Def worth the read!!

  34. Protein is a big topic these days! It used to be as a population we were too low on protein but not we may be getting too much! It can be confusing as to how much and what type so I appreciated this article which spells it out!

  35. Quality proteins in the right amount, spread throughout the day and combined with high quality carbs is for sure the way to go. Great to see the reminder about how much protein is really necessary, on average.

  36. This is a real eye opener. I was not aware that the protein needs of men and women were so different as well as that so many people are getting so much more than they really need every day.

  37. We can all use help to better understand how to eat a balanced diet. I thought I was eating the right amount of protein until I followed the 21 Day Fix diet plan. I discovered I wasn’t getting enough protein in the middle of the day. That one diet correction made a big difference in how I felt and the energy I had for the afternoon. This article has some excellent advice!

  38. Great Article ~
    Most of us know how important protein is to your diet and the benefits you gain from protein. But this article breaks it down for men & women, amount to consume, how to consume it and the difference in type and quality of protein.

  39. This is a great descriptor of the amount of protein one should have, wish I and this information when I started my journey 5 years ago. So glad that I drink shakeology and that these past 7 months I have followed the 21 day fix eating plan because it takes the guess work out of planning my meals.

  40. It is unfortunate that the supplement companies have skewed the thinking of most people and made them believe that they need 100 or more grams of protein each day. It also is hard for me to grasp how these companies have also gotten people to consume protein shakes and eat meals that have 40, 50, 60 or more grams of protein per consumption.

    When consuming that much protein you are not getting the benefits, and you are wasting money! There is so much science that has shown us the levels of protein that the body can process appropriately at one time. Yet, I see so often

  41. This is a good article that explains why we need a certain amount of protein, and why too much is bad. Last December, I tested too low for protein (protein deficiency). This is probably because I am a vegan. I do drink two Vegan Shakeologies per day which helps me lose weight and fight disease (see 100 Doctors Shakeology video on YouTube), but Shakeology alone doesn’t provide me with enough protein. I also need protein from whole foods during the day. So, my doctor asked me to try eggs, which solved the problem. Really, this article is about what you eat. So by changing my eating habits, I changed my protein levels, and that is healthy. I realize most people have the other problem of too much protein, but if one would modify your foods consistent with this article, you will be in much better health.

  42. What? I can be eating too much protein during the day and at one time. I have always heard that I needed a high protein shake after my workout but maybe its too much protein at one time. This article answered a lot of my questions and opened my eyes to the truth about protein. Check this out

  43. You need protein because it has its hands in every critical function of the body. But I didn’t realize I was intaking too much protein until I started my health and fitness journey. Shakeology gives me just the right amount of protein along with my diet, and this is why I have to share with everyone I know.

  44. WOW!!!!! Sooooo I think I have been getting to much!!! interesting article and now taking a note to how much protein I am taking in! thank you for this!
    Gwyn Chyz

  45. This article does a great job of explaining protein for men and women, how much, how often and quality are all important factors that need to be considered. How many grams of protein can you really absorb at one time? Check this out and SHARE it with those that will find it helpful.

  46. More isn’t always better, especially in the case of protein. It’s good to know that there are other quality sources available for everyone to get the right amounts. Thank you for the great article!

  47. We all know protein is essential for muscle recovery and growth, but you may be wasting your money, overloading your body and storing fat. What’s the best quality and the right amount for your health and fitness goals? This article breaks it down very well.

  48. There’s so much information circulating regarding protein requirements. This is a good article to use as your reference to determine the proper amount you may need based on your lifestyle.

  49. After just having finished the 21 Day Fix, it was great to learn more about why me having taken out so much protein before hand was not the best option for me. Thanks for such a great article!

  50. Great article. Always knew that protein was good for you, but never really knew how much I was supposed to be having. Great article that explains how much for both men and women. Excited to share this one!

  51. I really never considered having TOO MUCH protein as being an issue! This is a great article to help understand where I need to be at for my goals! Protein is expensive in animal meat form so that is also a great way to save money!

  52. Oh my! I have definitely exceeded my protein requirements this last month of camping, reunions and all that great food! This article just informed me of how much protein I SHOULD be eating per day. Very informative. Thanks for sharing!

  53. I don’t believe many people know how much protein they are intaking in one sitting. Some people get too much and some too little. I believe variety is good with both animal and plant. BUT, I do believe plant protein is better for the body. Plus, it all depends on how active you are. Great article to share.

  54. I think I am getting way too much protein this summer, with all the barbeques going on. This article is very informative on how much protein a person should be consuming each day.

  55. I learn something new everytime I read these articles!
    It’s super important to make sure you are getting just the right amount of protein, combined with other nutrients, to ensure a balanced, healthy diet.

  56. I did not know that your body will only use the protein it needs and can process at one time and if you are consuming more than your body needs you will either store it as excess fat or eliminate it.

  57. What a great article! It explains why we don’t need as much protein as we thought we did. I love getting information that can help me on my healthy eating and fitness journey.

  58. Awesome article addressing the big buzz word today : Protein
    People don’t realize too much protein is not good for you and your body is so complex it needs more than just protein.

  59. In the course of my travels the past two weeks, I was bombarded with questions about nutrition and what I was doing to become so healthy. The biggest question was regarding protein, and how much someone should consume. So I sought out some information and found this very helpful article. If you are concerned about the amount of protein you are consuming take a few minutes to read this article.

  60. Women need 70 grams and men 100 grams of protein each day! So, now when I go out with gentlemen, I need to watch what I eat! Have to order off the kids’s men! Just kidding! Love the article! Thanks!

  61. In the search for balanced nutrition, protein is a key component. Can you have too much of a good thing? You sure can. This was a great explanation of proper proportions for maximum value!

  62. Protein – How Much Does YOUR Body Need? Too little or too much can both sabotage your results. This article explains what you need to know. Are you getting the right amount?

  63. I always hear cut down on the carbs and just eat protein so I always wonder what is the right amount of protein to eat. This great article finally answers this question and breaks it down for men and women!

  64. I didn’t know I was eating too much protein until I started programs like 21 Day Fix and Body Beast. I wish I would have seen this article years ago! There is such thing as too much protein and this is a great description of what it can do to your body.

  65. Great info about how much is too much. Who knew that too much could cause water retention, and defeat some of the hard work we do? Enjoy this great information and share it with your fit family!

  66. How much protein we should consume is an important question. Things that I’ve read in the past always seemed to promote high amounts of protein, which isn’t necessary and can be harmful to our bodies. This article gives a great overview of protein – how much, best sources and how it benefits us. Good stuff!

  67. I found this article very helpful. Informative and clear, it speaks loudly to some misconceptions about the amount of protein most of us think we need to be eating!

  68. Our culture seems to promote extremes. Diet and nutrition are no different. Prior to reading this article, I would have thought my concern was not getting enough protein. Having read it, I’m evaluating if I get too much. How much is too much? …in combination with what other foods? Are protein shakes that give you 30g of protein per serving the way to go? This article will answer those questions and more.

  69. My brother recommended I might like this blog. He was entirely right. This post truly made my day. Thanks!

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