How Much Protein Is Just Right? Calculating the Middle Path for Sustainable Health Balance

Clearing up the question: how much protein is beneficial for the body? Learn how to calculate daily protein intake based on body weight, the dangers of consuming excessive protein, and techniques to select high-quality protein according to the "middle path" principle.

How much protein is just right? Revealing the "middle path" calculation formula for sustainable health balance.

In an era when health care and muscle building trends are booming, "protein" has become a star nutrient everyone seeks. But did you know that unbalanced protein consumption—both in terms of "amount" and "quality"—can become a double-edged sword causing more harm to the body than expected?

Getting to know "protein," a key building block of the body.

Protein is a major nutrient the body needs just like carbohydrates and fats. When consumed, the body digests it into its smallest units called "amino acids," which are immediately used to build and repair worn parts, including muscles, hormones, enzymes, and blood proteins.

The important difference is that the body "cannot store excess protein" for later use like carbohydrates stored as glycogen or fats stored in tissues. Therefore, eating extra protein as a reserve is not always the right approach.

Dangers of "deficiency" and "excess" imbalance.

• If you consume too little protein: the body enters a protein deficiency state, leading to muscle loss and weakened immune system performance.
• If you consume too much protein: although protein provides energy, the process of breaking down the excess produces a waste called "urea" in the blood. This toxic substance increases the burden on the "kidneys," which must work harder to eliminate it through urine.

Revealing the calculation formula: how much protein per day is appropriate?

The recommended protein amount for healthy Thai individuals is 1 gram per kilogram of body weight per day.

• Example: If you weigh 60 kilograms, you should consume about 60 grams of protein daily.

However, this amount may be adjusted depending on health conditions.

• Elderly individuals: should increase protein intake to prevent muscle loss.
• Chronic kidney disease patients (pre-dialysis stage): need to limit protein to 0.6 - 0.8 grams per kilogram of body weight to reduce blood waste levels (for example, a 60 kg person should consume only 36-48 grams per day).

The "exchange food" principle to easily count protein in daily life.

We can estimate 7 grams of protein simply from the following ingredients.

• One chicken egg.
• Two tablespoons of cooked meat.
• Five meatballs.
• One box of milk.

How to choose protein quality for maximum benefit?

Besides quantity, "quality" is equally important. You should select high-quality protein for at least 70% of your total intake, found in meat, fish, milk, and eggs. For vegetarians or those focusing on plant proteins, choose a variety of plant sources to obtain all essential amino acids.

Important notes about "high-protein drinks."

Currently, high-protein drinks are very popular but should only be used as "supplements," not "meal replacements." If your main meals already provide enough protein, extra consumption may lead to excess energy intake from hidden sugars.

• Drinking technique: if necessary, divide the intake (spread 20-30 grams per serving) instead of drinking all at once to maximize digestion and absorption.

The "middle path" is the answer to sustainable health.

The best protein consumption is not to focus on the highest quantity but to follow the "middle path" principle: choose diverse, high-quality, low-fat protein sources and consume just enough to meet body needs, creating nutritional balance and promoting long-term health.

Information provided by Associate Professor Dr. Sukrit Sirikhwanpong, Department of Nutrition and Dietetics, Faculty of Allied Health Sciences, Chulalongkorn University.