How much protein do you need? Here’s how to tell if you’re getting enough

All nutrients are important but there’s one that arguably gets way more limelight than the rest. Yes, we’re talking about protein. If you’ve ever tried to lose weight or just live a healthier lifestyle, you would have heard about the vital role of this macronutrient.

But, how much protein do you really need to eat every day?

According to Harvard Health, the Recommended Daily Allowance (or RDA) is at least 0.8 grams of protein per kilogram of your body weight. So, if you weigh 60 kgs, you need to eat a minimum of 48 grams of protein daily to keep you from falling sick.

While this tells you the minimum requirement, scientists are still figuring out the optimal amount of protein to eat for good health. Current research suggests that eating around 15 to 25 per cent of your total daily calories in protein is a good place to be.

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But things get a little more confusing when you factor in things like age, sex and activity level. In this scenario, it might be easier to watch out for these physical signs to check whether you’re getting enough protein or not.

What are the signs that your body is low on protein?

SWELLING

Swelling is a common sign of low protein levels, especially swelling of the abdomen, legs, feet and hands. But many things can cause swelling, so be sure to rule out more serious problems with a doctor before jumping ship.

HAIR, NAIL & SKIN TROUBLES

Proteins like elastin, collagen, and keratin make up your hair, nails and skin. Low protein levels in the body can brittle or thin hair and nails as well as make your skin dry and flaky. If all three are giving you grief, it might be time to check if protein has something to do with your troubles.

TENDENCY TO FALL SICK

The amino acids in protein are what aids your immune system to fight off diseases with strong antibodies. So, if you repeatedly fall sick or find it harder to recover from common colds or infections, it could be due to a low protein intake.

HUNGER

You might already know that protein in food is what helps you feel satiated for longer. So, if you’re eating all your meals but still feel hungry all the time then it might be because your diet is disproportionately high in other nutrients namely carbs or fat.

What are the healthy food sources of protein?

If you do want to add more protein to your diet, reach out for fish like tuna or salmon, chicken, Greek yoghurt, cottage cheese, beans, milk or nuts and seeds for a healthful intake.

Watch more High-protein snacks to stay healthy on the go!