How much protein you need depends on your sex, age, how much you weigh, how active you are, and other things. But yes, guys usually need more protein than women. An average man needs about 56 grams of protein a day. Women need 46 grams.
You should usually get about 10% to 35% of your calories from protein every day.
How active you are impacts how much protein your body needs. Athletes may need slightly more protein than non-athletes. They need it to repair and rebuild muscles after all that work.
Protein is an important part of every cell in your body. It makes up about 15% of your weight. Protein has many jobs including giving you energy, repairing your bones and muscles, building cells, and helping with your immune system.
Some studies show that replacing protein for carbs may help you lose weight. High-protein foods move more slowly through your digestive system. That helps you feel full longer after you eat. And your body burns more calories digesting protein than digesting carbs. Protein also can help you avoid hunger pangs by keeping your blood sugar levels steady.
Usually, it’s not a big deal to eat more protein than you need. But eating more protein means more calories which can lead to weight gain. And if the protein is from meat or other animal sources, it might be high in saturated fat, which can lead to high cholesterol and heart disease. Too much protein can also cause problems if you have medical conditions, such as kidney disease or diabetes.