15h ago

What is the actual amount of protein I need to function properly in life?

This is Harvard Health Publishing, they say I need about 0.8 grams of protein everyday, now, that means I would have to consume about 70 grams of protein everyday (minimum) to stay healthy, now, I live in India and don't consume that much, but I consider myself pretty healthy.

So, what's the amount one should realistically be aiming towards? If I were to take 70 grams of protein everyday, what measurable changes can I expect in my life🤔?

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23 comments

If your recommend protein intake is 70 grams per day (meaning you weigh about 195 pounds / 87 kg) and you’re only getting 20 grams per day, then you are likely already experiencing health issues.
From https://www.verywellhealth.com/protein-deficiency-symptoms-8756264 you could expect to experience:
Weakness and fatigue, meaning you’ll feel exhausted - mentally, physically, or both
Skin, Hair, and Nail Problems
Mood changes, including the development of mood disorders, such as depression
Compromised immune system
Slowed wound healing
Decline in bone strength
Fatty liver
Weight loss due to your muscles and organs being broken down - but my understanding is this is mostly relevant if your overall caloric intake is quite low (starvation levels)
Weight gain due to fluid retention or increased hunger
Not all of those are immediately noticeable.
However, I’m with the other commenter who said that they think it’s likely that you’re under-estimating your daily protein intake. What method did you use for tracking and calculating it?
- Also, thanks for the detailed answer!
- I have a very monotonous food that I am fed, so, I just calculated how much protein I am getting from it and it turned out to be no more than 20 grams average per day. Boy, I need to add more proteins to my diet, can protein powders be digested by the body well or should I look for natural sources of protein?
  
  I mean most powders are from natural sources. Pea protein, whey comes from milk. Depends on the person, some people have digestive issues if they start taking a ton of protein and don't adjust bit by bit. If you're lactose intolerant, watch out for powders that are Whey based, some contain enough lactose to upset your gut. Some say lactose-free.

23 comments