Experts recommend balanced protein intake based on individual needs

Protein plays a vital role in a healthy diet, helping with muscle repair and overall wellness. It is especially popular in fitness circles, but it is important to consume the right amount according to individual needs. Dietician Dr. Pratayksha Bhardwaj explains that protein needs vary based on age, activity level, and health. The average person requires about 0.8 grams of protein per kilogram of body weight. For example, if you weigh 70 kg (154 lbs), you need around 56 grams of protein daily. Active individuals and pregnant or breastfeeding women need more protein, while older adults may need slightly more to prevent muscle loss. Some people, however, should limit their protein intake. Those with kidney or liver disease need to be especially cautious, as their bodies may struggle to process protein. People with metabolic disorders or food allergies should avoid specific protein sources as well. Dr. Ridhima Khamesra adds that common myths about protein exist. Eating more protein won't automatically build muscle. The body can only use a certain amount of protein at one time, and excess can lead to health issues like kidney strain and dehydration. The safe upper limit for protein intake is about 2 grams per kilogram of body weight for healthy adults. Quality of protein matters too, with plant-based sources being healthier options in some cases. It's best to meet daily protein needs through whole foods like meats, eggs, dairy, legumes, and nuts, rather than relying on protein powders for most people. Always consult a doctor for personalized advice.