Recommended Daily Protein

Nutrition No Comments

Want to know how much protein you should consume each day? Then keep reading this blog as we tell you all about it.

Protein is one of the three major nutrients that your body needs alongside fats and carbohydrates. The reason why most diets are based on increasing protein intake while reducing carbohydrates and fat is because protein plays a vital role in fat loss. Watch this short video as we ask our Health & Fitness advisor, Lloyd Chivandire, about recommended daily protein intake.

Protein mainly comes from animal sources – for example, meat, fish and eggs – but protein is also found in plants.

    Examples of plant based proteins:

  • Peas
  • Quinoa
  • Beans
  • Brussel sprouts
  • Spinach
  • Lentil
  • Broccoli


There is a difference between animal protein and plant protein – what we call complete protein and incomplete protein. The best source of protein are complete proteins, ie those which contain all the essential amino acids – the building blocks of cells – that the body needs. Only a few plant-based proteins are complete and these, typically, are the ones used in meat replacement products such as soya or hemp. But if you are not a vegetarian or are not concerned about eating animal-based protein, then go for those, because they have everything that your body needs.

You need protein for several reasons as far as fat loss is concerned. When you consume protein, your body releases a hormone called Glucagon. Glucagon is one of body’s most potent fat burners, without enough glucagon your body can’t burn lots of fat. Proteins provide amino acids, some of which are directly involved in fat metabolism. For example, there are two amino acids that you get from protein that form a third amino acid called L-carnitine. This is responsible for taking fat out of fat cells and delivering it to muscle cells where your muscles can burn it for energy. This makes protein essential for fat metabolism.

Other than protein sources like meat, fish and eggs, and plants like soya and hemp, you also get protein in the form of supplements. Some people don’t like to use supplements containing powdered protein because they think they are for muscle building and adding size. But that’s not true. Protein supplements are one of the ways of making up your Recommended Daily Protein intake to achieve your goal. Protein is not just essential for muscle development and fat loss. It is necessary for general health as well.

How much protein should I be should consuming?

The guidelines stipulate that for fat loss, an average person should consume between 0.8g minimum per kg of their body weight up to about 1.3g. People trying to build muscle or in extreme cases of diet, for example, can consume as much as 1.8g of protein per kg of body weight in total per day.

That is the general guide. Based on the numbers above, do you already get enough protein per day? The most important thing is to establish what your protein intake is at the moment and if it is less than that shown on the chart, then you know you have to increase daily consumption.

I found great free application to track your daily macronutrients, I recommend this to my clients too.

Thanks for  reading this blog.



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