How much protein do you need every day?
Protein helps your body maintain correct fluid balance, builds and repairs tissue, transports nutrients and other vital functions. Everyone needs a different amount. Determining you much you need can be difficult.
The amount of protein depends on your age, sex and stage of life.
Percent of Daily Calories
One way to calculate your protein requirements is to make sure that protein is 10% – 35% of your daily calorie intake.
To calculate this method, you have to know how many calories, on average, you consume daily. Once you know how many calories you intake, simply multiply that number by 10% – 35%. This will give you an estimated range of the amount of calories that should be protein. Keep in mind that 1 gram of protein provides 4 calories.
Weight and Activity
You can gauge your protein requirements by your weight, and activity level. The average adult needs .8 grams of protein per kilo of body weight.
Your protein needs will vary if you are very active. Athletes should consume between 1.2 – 2.0 grams of protein per kilogram of body weight. Endurance athletes are at the boom end of the scale, and strength and power athletes are at the higher end.
Sources of Protein
Whole foods are the best way to get your protein. Lean meats, poultry, fish, seafood, eggs and dairy products all contain high amounts of protein. These foods provide all the essential amino acids along with other nutrients.
Plant-based protein sources have less protein. They are not considered complete proteins since they don’t have all the essential amino acids.
Protein powder is eaten to supplement natural sources of protein. It’s popular with weightlifters and other athletes who want to increase their protein intake. There are protein powders suitable for vegetarians and others who can’t eat meat.
The most common powder is whey protein powder. Whey protein is a complete protein. It contains all nine essential amino acids. These are amino acids that your body cannot produce. They must come from sources outside the body.
Special Protein Requirements
Certain groups of people need more or less protein.
Pregnant women need more protein. Protein benefits both the mother and the baby. A high protein intake helps support fetal development.
If you are breastfeeding, you need to eat more protein than average. It helps maintain muscle mass and helps your body produce nutrient-rich breast milk.
As you get older you need more protein. About 50% of females and 30% of older males don’t get enough protein. Studies have shown that men and women over 70 get less protein than they need.
Older people suffer a natural loss of muscle. Sarcopenia is a progressive loss of muscle mass and strength. It is very common in older adults. One way to help prevent the disease is to include more protein in your diet.
Protein helps build muscles and creates and repairs cells. You might need more or less protein. If you engage in strenuous physical exercise, are trying to build muscle, or lose weight, you might need more protein than you currently get.
