Why does the body need protein?

Tissue growth and repair
Protein is essential for building muscles, skin, hair, nails, internal organs, and bones. It is especially important for children, adolescents, pregnant women, and people who actively participate in sports.

Enzymes and hormones
Many enzymes that speed up chemical reactions in the body, as well as hormones that regulate organ function, are made of protein.

Immune system
Antibodies that protect the body from infections are also protein molecules.

Energy
Although carbohydrates and fats are the body's primary sources of energy, when they are deficient, protein can be used as a reserve source of energy.

Weight Support
Protein helps control appetite by increasing feelings of satiety and promotes muscle mass preservation during weight loss.

How much protein does the body need?

The amount of protein depends on a person's age, gender, physical activity level, and goals.

The average adult: approximately 0.8–1 g of protein per kg of body weight per day.

People actively involved in sports or gaining muscle mass: 1.5 - 2 g per kg of body weight.

Older adults: slightly more is recommended - approximately 1 - 1.2 g per kg of body weight - to prevent muscle loss.

For example, a person weighing 70 kg should consume approximately 56 - 70 g of protein per day on a normal diet and up to 140 g during vigorous exercise.

Protein Sources

Animal sources: meat, fish, eggs, dairy products. Protein from animal sources is considered complete because it contains all the essential amino acids.

Plant-based: legumes (lentils, beans, peas), nuts, seeds, soy products. Plant-based protein sometimes requires a combination of several foods to obtain all the amino acids.

Bottom Line

Protein is an essential macronutrient, essential for normal body function. It supports tissue growth and repair, immunity, hormonal balance, and even helps with weight management. The right amount of protein in your diet helps you stay energetic, strong, and healthy.