Meat has always been and will always be a staple in people's diets, but most people do not have an optimal diet. So how much meat do you need every day? Understanding the role of meat in a balanced diet is crucial, as it provides essential nutrients and high-quality protein that are difficult to obtain from other sources. Choosing the right types of meat, such as lean cuts and unprocessed options, is important for maximizing health benefits. Striking the right balance in meat consumption can lead to better health outcomes, making it an important consideration in your dietary planning. You may also wish to concider the environmental and health affects of meat consumption. Read on to discover how to make informed choices about meat in your diet and achieve a healthier lifestyle and your fitness goals.

As has already been mentioned, meat consumption is necessary to obtain certain nutrients that are difficult to get from other sources. For example, red meat is a rich source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods. Additionally, essential B vitamins, such as B12, which is vital for nerve function and the production of DNA, are almost exclusively available from meat or purpose made supplements. An NIH[1] study concluded that 46% of a person's protein intake came from meat, 16% from dairy products, and 30% from plant sources. Animal protein is often considered superior to plant protein because it contains all the essential amino acids in the right proportions needed by the human body, making it a more complete protein source.

As you can see above, one of the main reasons for eating meat is to obtain protein and, therefore, optimal meat consumption will be strongly related to how much protein a person needs to consume. The Mayo Clinic recommends that the average sedentary adult should consume around 0.8 grams of protein per kilogram of their bodyweight per day. This would mean that a 75kg person would need to consume 60 grams of protein per day from meat and other sources to avoid deficiency. Interestingly, your required protein consumption actually increases as you get older. This is due to the reduced ability of your body to maintain it's muscle mass which leads to sarcopenia or a loss of muscle mass. To combat the effects of sarcopenia you need to build and maintain muscle while you're young and consume more protein as you get older so you're body is more capable of maintaining your muscles. As a result, it is recommended that people over forty should consume 1.2 grams of protein per kilogram of their bodyweight so that 75kg person would be recommended to consume 90 grams of protein per day!

Additionally, you require more protein if you exercise regularly and a higher protein consumption is correlated with increased fitness improvements. If you exercise regularly then you should aim for 1.2 to 1.5 grams per kilogram of bodyweight each day. Those training for events or weight lifting should aim higher for up to 1.7 grams per kilogram of bodyweight each day. Beyond that however, further intake is excessive and will not provide further benefit. It should be noted that, if you are very overweight, your calculation of protein intake should be revised down to account for this.

As mentioned above, a lot of protein can be obtained from plants and other animal products such as eggs and dairy but nearly half comes from meat. Below is a list of meats and their protein contents per 100g.

• beef steak: 25g
• chicken breast: 31g
• chicken thighs: 24g
• bacon: 18g
• pork 27g
• lamb: 25g

As you can see meat averages around 27g of protein per 100g. A person may require 100g of protein per day and consume half of that (50g) through their meat consumption so they would need to eat around 200g or 7oz of meat per day.

This protein intake calculator allows you to quickly calculate your recommended protein intake based on the information above and your inputs. Your BMI will be calculated and potentially used to revise up or down your recommended protein intake based on whether it is within the healthy range. Please note that this calculator may not be applicable if you are pregnant or have some other reason for having an unusual body composition.

The relationship between meat consumption and cancer risk has been widely studied and debated, leading to nuanced conclusions. While red meats like beef, pork, and lamb and especially processed meats such as bacon, sausages, and ham, have been linked to an increased risk of certain cancers, it is essential to put this risk in perspective. According to the International Agency for Research on Cancer (IARC), processed meats such as sausages and burgers are a Group 1 carcinogen, indicating sufficient evidence that it can cause cancer, particularly colorectal cancer. Red meat is classified as a Group 2A carcinogen, meaning it may be carcinogenic. These classifications do not suggest that eating these meats will cause cancer however, only that there is a measurable association. The absolute risk remains very low, especially when consumed as part of a balanced diet.

In contrast, lean meats such as poultry and fish are considered healthier options. Fish, especially rich in omega-3 fatty acids, provides numerous health benefits and may even offer protective effects against some cancers. Poultry, when prepared healthily, does not show strong links to cancer. Moreover, meat is a valuable source of essential nutrients like protein, iron, and B vitamins, contributing to overall health when eaten in appropriate portions. Ultimately, the prevailing advice is to eat meat as part of a diverse diet rich in whole grains, fruits, vegetables, and lean proteins to optimize health and longevity. This approach suggests that meat is a necessary part of a healthy diet without significant cancer concerns if consumed responsibly.

You may be concerned about pollution caused by the farming industry, which varies depending on your location and the type of meat produced. For example, beef has one of the highest rates of carbon dioxide emissions per kilogram of meat at 27 kg, while chicken has the lowest at 6 kg per kilogram of meat. Additionally, livestock urine and feces are significant pollution sources because they contain ammonium, which can cause algal blooms, reduce biodiversity, and release ammonia into the air. Ammonia can convert into nitrous oxide, a potent greenhouse gas that has prompted some countries, such as the Netherlands, to reduce meat production.

However, it's important to recognize that the meat industry has been making significant strides in reducing its environmental footprint. Advances in farming practices and technology have led to more sustainable methods. For instance, in the UK, emissions from cows are being reduced through methane-suppressing feed products and offset by increased tree planting. Future developments in industries such as enhanced rock weathering may further help offset emissions. Additionally, ammonia from livestock can be disposed of responsibly and is actually a vital fertilizer used to increase crop yields.

It’s also worth noting that livestock such as cows require significantly more land than other animals. Despite this, much of the land used for cattle grazing is not suitable for crops or other uses, so its impact on arable land availability is less of an issue. By utilizing land that would otherwise remain unproductive, cattle farming makes efficient use of available resources without competing with crop production.

Meat can be a valuable part of a balanced diet when consumed in appropriate portions and as part of a diverse diet rich in whole grains, fruits, vegetables, and lean proteins. By making informed choices about meat consumption, you can achieve a healthier lifestyle and meet your fitness goals while also considering the environmental impact. Please use the above protein intake calculator to get an estimate of how much you shoul be eating.