Taking Proteins: How to Know the Ideal Intake?


Most people have this notion that the more protein they take, the better it is for their body because they can get bigger muscles. While this is quite true, is an overload of protein actually good for you? Or rather, is it more dangerous to your body?

Well, this can’t be helped as most gym instructors would encourage members to take protein powders twice a day– post workout and before bed. They claim that doing this will help build the muscles better. However, did you know that the recommended dietary allowance is only 46g to 56g per day? Any more of that is considered bad for health.


So, if you regularly take your protein shakes and eat food that contain a lot of protein like nuts and fish, you’d most likely get more than the recommended dietary allowance (RDA). Of course, the figure we gave above is just an estimated figure. There is a way to accurately compute for the RDA. You can follow this formula:

  • Get your weight in kilograms
  • Multiply your weight by 0.8g (recommended protein per kilogram of weight)
  • The result is the recommended amount of protein to take per day

Let’s take an example. Let’s say you weigh 140 pounds. Divide that by 2.2 to get the weight in kg which is 63.63. Multiply this with 0.8 and you’ll get 50.9g. This means that you should only eat 50.9g of protein per day. This means that you have to carefully follow what you eat per day so that you can estimate the amount of proteins that you take every day. That way, you won’t get too much of it. At the same time, this guide will allow you to know if you are eating too less of it as well.

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