How to boost protein in your diet, without losing other nutrients. 5 tips from an expert.

And why not embrace it? Protein, alongside carbohydrates and fats, forms one of the three fundamental macronutrients in our diet. It’s the only macronutrient that provides us with amino acids, which are crucial for our survival. Amino acids play vital roles in numerous bodily functions, including building and maintaining muscle, producing hormones and neurotransmitters, enhancing our immune system, and keeping our skin, hair, and nails healthy. While our bodies can synthesize some amino acids, they can’t make them all—this is where dietary protein comes into play.So, what’s the ideal amount of protein you should consume? The answer isn’t straightforward.For adults aged 18 and older, the U.S. recommended dietary allowance (RDA) is set at 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) daily.

This means a person weighing 150 pounds should aim for about 54 grams of protein, while someone weighing 200 pounds should target around 72 grams. Developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, this RDA reflects the minimum necessary for a generally sedentary individual to fulfill their body’s basic protein needs.Additionally, the acceptable macronutrient distribution range (AMDR), established by the National Academies of Sciences, Engineering, and Medicine, provides guidelines for macronutrient intake. It suggests that protein should constitute between 10% and 35% of an adult's total daily caloric intake. The specific calorie recommendations for adults vary based on factors like age, sex, weight, and activity level.