Daily Protein Requirement: Getting too much protein can put strain on the kidneys!
What is the daily protein requirement of the body? If you search this question on social media TikTok, you will find a convincing answer, because some TikTok celebrities promote high protein diets for muscle building and weight loss, and their advice is to consume more than 100 grams of this macronutrient during the day.
Daily Protein Requirement, But experts say that getting at least 0.8 grams of protein per kilogram of body weight per day is enough, that is, if a person weighs 68 kilograms on average, he should consume at least 54 grams of protein every day. Therefore, consuming about 150 grams of protein per day, which is roughly equivalent to two grams of protein per kilogram of body weight, is even more than the recommended amount for Olympic athletes.
“Most of us don’t want to win an Olympic medal,” says Dr. Fatima Cody Stanford, an obesity specialist at Massachusetts General Hospital. Theresa Fang, an expert and professor of nutrition at Simmons University, also says that we are currently getting more than the required amount of protein with this normal diet.
Stanford emphasizes that too much protein intake may put strain on the kidneys. “This is especially harmful for people with kidney disease, diabetes or chronic dehydration,” she says. Because the kidneys cannot process high levels of protein and this will cause permanent damage.” But despite these risks, high protein diets are still very popular.
Daily Protein Requirement, The International Food Information Council conducted a 2024 survey of Americans’ eating habits, in which 71 percent said they wanted to increase their protein intake. This figure was about 67% in 2023 and only 52% in 2022. A fifth of the respondents also said that they follow a high-protein diet more than a vegetarian, absolute vegetarian and gluten-free diet.
Monica Gustino, a nutritionist and social media celebrity in New York, has noticed her followers’ interest in high protein intake. Christine Kirkpatrick, a nutritionist at the Cleveland Clinic, also says the public nature of social media is frustrating for nutritionists because no one diet is right for everyone, and medical history, family history and lifestyle should be considered before emphasizing a high-protein diet.
She emphasizes that there are many celebrities on social media who make great suggestions for meals and snacks, but we should always consider whether this aligns with our own personal medical approach.
Daily Protein Requirement
How To Consume Protein Properly?
Daily Protein Requirement, Elizabeth Tapoliti, a nutritionist from North Carolina, says a healthy diet is all about balance. He says the main idea behind all high protein diets is to promote satiety and the feeling of fullness. While satiety is beneficial for weight loss, increasing protein can crowd out other essential nutrients like fiber and complex carbohydrates. He emphasizes on maintaining moderation in food consumption.
Athletes, people over 60, and people taking certain diabetes medications may need to increase their protein intake to rebuild lost muscle, but for those who want to build muscle, consuming more protein is not a substitute for exercise. He also emphasizes that the body’s ability to metabolize and absorb protein is limited, so it’s not like an athlete can build muscle by consuming a lot of protein. It is obvious that weight training along with protein consumption will lead to muscle building.
Daily Protein Requirement, Nutritionists say that chicken, turkey, fish, eggs, lean meats, legumes, nuts, seeds, tofu, eggs, and Greek yogurt are rich in protein. Careful choice of supplements can also help people get enough protein, but whole foods are always preferred because they have other key nutrients.
One of the famous Instagram and TikTok figures, who provides nutrition advice to more than two million followers, says that the most important principle is to maintain balance in nutrition. He says that consuming protein is very common now, but obviously the body needs vegetables and micronutrients in addition to macronutrients to provide vitamins and minerals.
Daily Protein Requirement, Stanford advises people to think carefully and consult a doctor or nutritionist to evaluate their medical history before starting any particular diet.
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