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Just how much protein should you take in a day?

Here’s the answer

Eating protein-rich foods will help you put on weight

How much protein are you consuming on a daily basis? Maybe enough, little or too much. There are tens of reasons as to why you should consume more protein as you might already know.

Proteins are not only important building blocks but also help in repairing tissues, lowering blood pressure, aiding in weight management among many other benefits. So, the main question should be, ‘are you getting enough protein from your diet?’

Eating too much or too little protein


If you are not consuming enough protein, your body suffers. Stunted growth in children, bone fractures, hair, nail and skin problems, and severity of infections are just some of the symptoms of protein deficiency.

On the other hand, eating too much protein also comes with some problems. According to Medical News Today, overconsumption of protein can lead to serious health problems such as; liver and kidney injuries, heart diseases, seizures, and blood vessel disorders.

The recommended daily intake of protein

The recommended daily consumption of protein is as follows:

Life stage group Recommended protein intake in grams
1-3 years 13g
4-8 years 19g
9-13 years 34g
14 – 18 years 52g
19 years and above 56g
9-13 years 34g
14 years and above 46g
Pregnant and nursing women
14 years and above 71g

Benefits of higher protein intake

Although the above table summarizes the standard recommended protein intake, there are some instances in which one may need to consume more than the standard amounts. One study found that taking higher intakes of protein helps in promoting healthy aging, weight management, and athletic performance.

Amount of protein in an egg


Eggs are a major source of protein for many Kenyans. If your only source of protein in a day is the egg, for instance, then a single egg will not give you what your body needs.

It is estimated that one small egg only contains 4.9 grams while the biggest egg contains 8.2 grams of protein. An average egg ranges between 6-7 grams of protein. This, therefore, is to say that an average adult would have to eat around six eggs a day in order to get enough proteins in a day.

But of course, it is very unlikely that you will only have eggs as your source of protein. Most foods like potatoes and certain vegetables like broccoli already contain considerable amounts of protein.


So, anyway, you wouldn’t need to eat 10 eggs a day to meet the required standards.


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