Research has shown that people who routinely get 30 percent of their total daily calories from protein eat nearly 450 fewer calories over the course of a day than someone who consumes a diet of mostly carbohydrates.
4. You’re losing your hair
A routine test that nutritionists use to determine if a client has a protein deficiency is to have them run their hands through their hair and notice how much comes out. Hair is made primarily of protein, and if you are not receiving enough, your body will seek to conserve it by shifting hair growth into a sort of “resting phase.” This means that you may find yourself losing hair more than usual.
So how much should you eat?
This depends largely upon activity levels. For someone who is moderately active, 2/3 of a gram per pound of lean bodyweight is plenty. If you are exercising frequently to the point of muscular soreness, then shoot for 1 gram of protein for every pound of lean body weight.
Remember, the key is eating to lean body weight. In other words, eat for the body you want to have. If you weigh 225 and should be at 170, and are working out 5 times a week, then you should get 170 grams of protein over the course of one day.