Agree with the above as a good starting point, but since there is no such thing as an average person using a division formula really won't tell any particular individual what their needs are. People differ. The important thing about the above post is, don't overdo it, don't try and load up in one meal, and when you talk about overloading your kidneys, again, that's if you overdo it. Gym and I are telling you how not to overdo it.
As I stated above, "Take your weight and divide it by 2 that gives you your weight in kilograms. Now take that number and divide it into your 3 meals and 2 snacks so you get your energy throughout the day. That number is the amount of protein you need per meal".
That's what nutritionists do, but any doctor can tell if you're malnourished from a standard blood test. But some people have subtle needs that aren't going to be noticed on a standard blood test. There is a danger in consuming high amounts of protein for long periods of time, mostly with the kidneys. If your blood tests are consistently showing your nutrient levels are good, and I mean consistently, not just one time which is just a photograph of one moment in time, then you just are who you are. But you can increase protein intake without going nuts about it if you're doing resistance training, since you'll be using that protein to build muscle, but going overboard can be hazardous with any nutrient. By the way, it's a good thing to be thin -- I know skinny doesn't look maybe like what you want to look like, but it's way better than being overweight. What I would do is increase the number of meals you're eating, increase the protein that way in small amounts, keep up a good resistance training schedule without overdoing it, and see if you get the results you want. But if you feel good, and don't have any major health issues, be grateful.
vitamins and minerals can be a complicated and complex thing for the average person to understand. Many factors, including how well you chew your food, what time of day you take your vitamin supplements and what kind of prescription medications you're taking, can contribute to vitamin malabsorption. There are some ways for you to get clues about vitamin and mineral absorption in your body.
Examine your fingernails. There are many signs in the fingernails that can show internal deficiencies. If the tip of the nail is spooned, it may indicate low iron or B-12. Pitting brown spots may indicate vitamin C or folic acid depletion. Longitudinal striations are often recognized as a sign of general malabsorption. White spots or marks can indicate low zinc or calcium. Nails that are thin and splitting can suggest magnesium, copper or essential fatty acid deficiency. These indications are not absolute but can provide some clues for malabsorption issues.
Check your scalp and face. Dryness and dandruff in the scalp and hair areas can indicate that there is low omega-3 intake, depleted vitamin A, B-6, zinc, sulfur or inadequate protein intake in the diet. Acne and edema in the face are often associated with a vitamin B-2 depletion, protein malabsorption or conditions such as hypothyroidism and allergies.
Your lips, tongue and gums. Canker sores or dry lips can be a sign of low vitamin B-2, B-3 or essential fatty acids. If your tongue appears red and irritated, it is also associated with a B-2 or B-3 problem, as well as B-12 and folate. Tender or bleeding gums can be a symptom of low vitamin C or coenzyme Q10.
Take your weight and divide it by 2 that gives you your weight in kilograms. Now take that number and divide it into your 3 meals and 2 snacks so you get your energy throughout the day. That number is the amount of protein you need per meal. Other signs of protein deficiency is having puffy cheeks, swollen eyes, swollen hands, as I stated above thinning hair, brain fog, besides dandruff you could have dry flaky skin
Keep a diary and a good APP is my fitness pal.
Have you seen a nutritionist?