Protein – Too much or too little?

Proteins are important nutrients needed for many body functions, such as muscle growth and repair, hormone production, and immune system function. Proteins also play a crucial role in weight management because they help maintain a feeling of fullness longer than carbohydrates or fats.

Especially when losing weight, it’s important to ensure adequate protein intake, as it helps preserve muscle mass during weight loss. Maintaining muscle mass is key in weight management because muscle tissue burns more energy than fat tissue. In other words, you can eat more if your energy expenditure is higher, making weight management easier.

However, eating too much as a safety measure may not always be wise, as it can lead to excess energy intake. Excess energy, regardless of its source, gets stored as fat in the body.

How much is enough?

The general recommendation is 10-20% of daily energy intake. However, protein needs can vary in different life stages, such as during pregnancy, breastfeeding, growth phases, and active sports. In strength training, protein needs increase to 1.5–2 grams per kilogram of body weight, based on normal body weight.

(Duodecim, Terveyskirjasto)

The Eat Gene Test evaluates your protein needs

Adding proteins to your diet can help with weight management, but whether your daily protein requirement is closer to 15% or 25% of your energy intake can influence the results. Or it might be that the amount of protein doesn’t have as much of an effect on you (still, sticking to general recommendations is a good idea). Use a genetic test to assist in weight management; the Eat Gene Test gives comprehensive insights into other factors important for weight management based on your body’s characteristics.

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