What are the recommended daily protein requirements for adult men and women?

Protein Requirement Recommendation
The requirement indicated by the meta-analysis (a median requirement of 105 mg nitrogen/kg per day or 0.66 g/kg per day of protein) can be accepted as the best estimate of a population average requirement for healthy adults.
For adults, the protein requirement per kg body weight is considered to be the same for both sexes, at all ages, and for all body weights within the acceptable range. The value accepted for the safe level of intake is 0.83 g/kg per day, for proteins with a protein digestibility-corrected amino acid score value of 1.0. No safe upper limit has been identified... (p. 242)
|Range||Body weight||Safe level of protein intake (score 1.0)|
|From||40 kg||33 g per day|
|To||80 kg||66 g per day|
Amino Acid Requirements of Adults
|Amino acid||mg/kg per day||mg/g protein|
|Methionine + cysteine||15||22|
|Phenylalanine + tyrosine||25||30|
Protein Requirement Definition
Protein requirement can be defined as: the lowest level of dietary protein intake that will balance the losses of nitrogen from the body, and thus maintain the body protein mass, in persons at energy balance with modest levels of physical activity, plus, in children or in pregnant or lactating women, the needs associated with the deposition of tissues or the secretion of milk at rates consistent with good health.
To satisfy the metabolic demand, the dietary protein must contain adequate and digestible amounts of nutritionally indispensable amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine), and amino acids that can become indispensable under specific physiological or pathological conditions (conditionally indispensable: e.g. cysteine, tyrosine, taurine, glycine,arginine, glutamine and proline), plus sufficient total amino acid nitrogen, which can be supplied from any of the above amino acids, from dispensable amino acids (aspartic acid, asparagine, glutamic acid, alanine and serine) or from other sources of non-essential nitrogen.
At present, no method is entirely reliable for determining the dietary requirement for indispensable amino acids.

That translates into a daily recommended intake (or DRI) of 56 grams of protein for the average sedentary man and 46 grams for the average sedentary woman.
For vegetarians, adjustments are made to account for plant-based proteins being digested differently from animal proteins and for the different amino acid make-up in some plant proteins. So the recommendation is closer to 0.9 grams of protein per kilogram of weight.
In addition to the DRI for protein, the Institute of Medicine also provides a recommended range for protein intake, suggesting protein should make up 10% to 35% of your total calories. If you take in 2,000 calories per day, 10% to 35% of calories translates to a range of 50 to 175 grams of protein. In other words, the DRI represents the bare minimum.
*Pregnant or lactating women, as well as children and adolescents, have higher protein needs due to their accelerated stage of growth.
Vegetarian sources of protein
Here is a sample menu of how to cover the protein recommendation in one day:
Breakfast: 1 cup of oatmeal (7g), 1 cup of homemade almond milk (11g).
Lunch: Grilled tofu sandwich: 2 slices of wheat toast (6g), 100g of firm tofu or 1 cup (20g).
Snack: Fruit or veggies dipped in 2 tbsp. of peanut butter (8g).
Dinner: 1 cup of cooked brown rice (5g), 1 cup of cooked lentils (18g), 1 cup of cooked broccoli (4g).
This adds to 79 grams of protein without counting the protein in fruits, veggies and other foods you might consume in your day which are not good sources of protein but certainly contribute to your overall intake. It's not hard to meet the recommended intake!

Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.
|Meal||Food/portion Size||Protein (grams)|
|Breakfast||1 cup oatmeal||6|
|1 cup soymilk or low-fat milk||7-8|
|Lunch||2 slices whole wheat bread||5|
|1 cup Vegetarian baked beans||12|
|Dinner||5 oz firm tofu||11|
|1 cup cooked broccoli||4|
|1 cup cooked brown rice||5|
|Snack||2 Tbsp peanut butter||8|
Protein Recommendation for 170 lb Male [based on 0.8 gram of protein per kilogram body weight for 77 kilogram (170 pound)]: 61 grams
|Meal||Food/portion Size||Protein (grams)|
|Breakfast||1 whole wheat bagel||9|
|2 Tbsp almond butter||5|
|Lunch||6 oz. low-fat yogurt or soy yogurt||6|
|1 baked potato||4|
|Dinner||½ cup cooked lentils||9|
|1 cup cooked quinoa||9|
|Snack||1/4 cup cashews||5|
Protein Recommendation for 130 lb Female [based on 0.8 gram of protein per kilogram body weight for 59 kilogram (130 pound)]: 47 grams
Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.
The main problem with protein is excess animal protein.
The average American consumes close to 100 grams of protein a day4. This is almost double the amount of protein that is needed. Contrary to popular belief, excess protein cannot be stored. Any excess protein is either converted to sugar and burned as energy, or converted into fat with its waste products eliminated through the kidneys. When protein is metabolized, some toxic substances such as urea are created during the breakdown process because of the nitrogen content. Sulfur, a by-product of the breakdown of amino acids such as methionine and cysteine also must be eliminated and is turned into sulfuric acid. These then must be eliminated through the kidneys. Therefore, one of the adverse side effects of high intake of protein is that a tremendous strain is put on the kidneys to eliminate the waste byproducts5.

The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 g protein per kilogram of body weight per day. For a woman weighing 65 kg (143 pounds), this means a protein consumption of 52 g. Children, especially babies, need significantly more protein per kilogram of body weight. A maximum of 15 percent of the total calorie consumption should come from protein. About two-thirds of the protein should be vegetable-based and one third from animal sources.
Protein Sources From Food
It’s usually not very difficult to get enough protein in your diet since it’s so abundant in many different types of foods. Vegetable protein sources include legumes such as peas, beans, and lentils as well as nuts, cereals, and potatoes. Protein-rich foods from animals are fish, meat, eggs, and dairy products such as cheese and yogurt.
A vegan diet usually contains much less protein than a mixed diet. This is why children and teenagers as well as nursing mothers and pregnant women who wish to pursue a vegan diet need to make sure they’re getting enough protein since they need extra protein in general. With an adequate supply of protein, a dynamic balance between the development and degradation of protein occurs in adults. You might also need more protein during times of large blood loss or infections.
Do Protein Supplements Make Sense?
Have you ever bought protein-enriched food? What about high-protein dairy products, shakes, or protein bars, which can sometimes fill several grocery aisles? Do you think such foods make sense outside of competitive sports? Debate with family and friends on FamilyApp.

The Recommended Daily Allowance, or RDA, for protein is 0.8 grams per kilogram of bodyweight. That’s .36 gram per pound or 56 grams per day for the average man and 46 grams per day for the average woman (assuming all they do is sit all day).
Just drink a glass of milk and eat a piece of meat, a cup of dry beans, and some yogurt and you should meet your RDA for protein.
Pretty simple isn’t it?
Not so fast!
Those miniscule amounts of protein are enough to prevent protein deficiency. But those amounts are NOT enough for optimal health.
Let’s Talk About Protein
Protein is part of an important food group that you need in order for your body to function properly. As a macronutrient, protein facilitates your body’s proper growth and development, as well as helps to strengthen its immunity against various illnesses and diseases.[i]
Protein is also responsible for acting as the main building block that repairs your tissues, organs, tendons, muscles, and even your bones, skin, and eyes.[ii]
It is an essential component in the synthesis of enzymes, neurotransmitters, and hormones, which are all important in maintaining bodily functions. Without sufficient levels of protein in your diet, your body is more prone to experiencing muscle atrophy and organ malfunction.[iii]
We could go on all day about the benefits of protein, but you get the idea.
Can Protein Help You Lose Weight?
Studies show that high levels of protein consumption can help regulate the total amount of calories you consume overall.
You feel more satiated when you eat more protein.[iv] This means you’ll crave less junk food.
Protein has the ability to extend and prolong the release of carbohydrates through your body, providing you with a more constant and sustained supply of energy.
Protein (plus exercise) can also boost your metabolic rate, increasing the amount of calories that you burn.[v]
So yes, protein helps with weight loss.
How Much Protein Is Enough?
The Institute of Medicine recommends that a daily intake of 0.8 grams of protein per kilogram of body weight is ideal for the typical adult in order to prevent developing a protein deficiency.
This translates to about 46 grams of protein for women and 56 grams of protein for men daily. “Grams of protein” here is a measurement of the amount of actual protein macronutrient that is ingested, and not of the actual protein source.

However, the “right” levels of protein intake are not consistent for all individuals.
The optimum amount of protein for any one person depends on a multitude of factors including age, muscle mass, amount of physical activity, state of health, and fitness goals, to name only a few. What follows is a short list of recommended daily protein intakes for individuals with special needs.
Pregnant and breastfeeding women
According to Nutrition Energy in New York City, women need about ten additional grams of protein daily during pregnancy, while women who are nursing babies need approximately twenty grams more in order to support milk production..[vi]
This isn’t a tall order, as ten grams of protein can be found in a single serving of Greek yogurt or half a cup of cottage cheese. Pregnant and breastfeeding women are highly encouraged to get twenty to thirty grams of their daily protein from dairy, as the calcium and vitamin D that can be found in these products are essential to the health of the mother and the proper development of her baby, as well.
Because engaging in sports can cause more wear and tear on muscles, they break down more frequently and thus need to be repaired more often.
The protein intake of people who have an active lifestyle is heavily influenced by the frequency, length, and intensity of their workout routines. For instance, endurance athletes require around 1.2 to 1.4 grams of protein per kilogram (0.5 to 0.65 grams per pound) of body weight, which amounts to as much as fifty percent more protein than a non-athlete or typical adult.[vii]
Meanwhile, body builders need double the regular amount of protein in their daily diet. However, it is very easy to get protein through a regular diet, so athletes need not worry about taking protein supplements just to meet their daily requirements.
However, consuming a good quality protein supplement post-work out is a great way to replenish necessary amino acids needed for muscle rebuilding. Rockwell Nutrition offers many excellent quality Protein Powders if you feel that you need a little extra help.
The key to losing weight the right way is to lose body fat while still maintaining lean muscle mass. This is easier done with the help of sufficient protein intake, as protein is more filling and prevents the onset of hunger pangs or cravings.[viii]
As long as the overall amount of calories and portion sizes are reasonable, there should not be a problem for dieters when it comes to maintaining adequate protein intake while shedding off their excess pounds.

Longo said many middle-age Americans, along with an increasing number of people around the world, are eating twice and sometimes three times as much protein as they need, with too much of that coming from animals rather than plant-based foods such as nuts, seeds and beans.
He said adults in middle age would be better off following the advice of several top health agencies to consume about 0.8 grams of protein per kilogram of body weight each day — roughly 55 grams for a 150-pound person, or the equivalent of an 8-ounce piece of meat or several cups of dry beans.

How Much Protein Do You Need at Every Age?
The human body contains more than 600 muscles, each of which has a specific function. Some control actions such as swallowing, while others allow our skeleton to move effectively. When you eat protein, it helps to repair muscle and to maintain it, but it won’t make them bigger. This is controlled by the amount of exercise you do and its type, as well as your gender, age and your hormones. The amount of protein you need is dependent on your age, gender and weight.
Generally, protein should account for 15 to 25% of your daily energy intake and teenage girls and women aged 19 to 70 require about 46 g, while men and teenage boys need approximately 64 g. Older men and women aged 70 and above need more protein at 81 g and 57 g respectively. For women this amount is only higher if they are pregnant or breastfeeding.

Protein: How much do we need?
This post is part of Protein Angst, a series on the environmental and nutritional complexities of high-protein foods. Our goal is to publish a range of perspectives on these very heated topics. Add your feedback and story suggestions here.
Protein: It’s the center of the American plate and the central component of many weight-loss diets. And if you spend much time looking at ads in gyms or men’s magazines, you might think it’s the most important nutrient ever discovered. Granted, protein is essential for body processes like cell growth and repair, so if you don’t get enough of it there can be serious health consequences. But how much protein do we really need?
Less than you might think (or than marketers of high-protein products would have you believe). The CDC reports that most Americans get more than enough protein, so the average person doesn’t need to worry about deficiencies. According to American Dietetic Association (ADA) recommendations, most active adults only need 0.8 grams of protein per kilogram of body weight per day. (A kilogram is 2.2 pounds.) So a person who weighs 125 pounds needs 45 to 57 g of protein in a day; for someone who weighs 175 pounds, it’s 65 to 80 g. Serious athletes need a bit more, but we’ll get to that in a minute.
Non-meat sources of protein can add up quickly: For example, you could have a single-serving Greek yogurt for breakfast (13 g protein); a vegetarian omelet with two eggs (14 g) and 2 ounces of soft tofu (2 g) for lunch; a handful of almonds as a snack (6 g); and a cup of brown rice (5 g) with half a cup of beans (7 g) for dinner. And that’s not even counting the small amounts of protein contained in fruits and vegetables — about 2 grams per serving for leafy greens, broccoli, and potatoes, and 1 gram per serving for many other vegetables and fruits.
Of course, meat packs a bigger protein punch than plant sources. A reasonably sized 3-ounce steak has about 21 grams of protein, while the 12-ounce behemoths served at many restaurants contain more protein than most adults need in an entire day, and a 16-ounce steak provides more than twice the daily protein needs of the average woman.

“How much protein should I eat” is such a popular question in the diet world. Protein is such an important macro nutrient. Under-eating it could lead to muscle loss, fatigue, and hunger.
The problem is that there are so many mixed answers out there it’s hard to sort out fact from fiction sometimes.
RDA of Protein
The recommended daily amount of protein is .8 g per kilogram of body weight. That is about .36 grams per pound.
BUT, that’s just the absolute bare minimum amount of protein your body needs.
The truth is that the ideal amount of protein can vary depending on your age, activity level, size, and overall health.
How much protein for muscle gain
The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend protein intake, in combination with physical activity, be between 1.2 and 2 grams of protein per kilogram of body weight. This is about .5-.9 grams per pound of body weight.
Similarly a review published in 2018 by the Journal of the International Society of Sports Nutrition concluded that the ideal daily protein intake be around 1.6 -2.2 grams of protein per kilogram of body weight (.7-1 gram per pound) split over at least 4 meals.
Those numbers are fairly similar. Because of this I would aim for the range of .5-1 gram of protein per pound of body weight. This is definitely higher than the minimum RDA.
This means an adult male weighing 200 pounds, for example, could have a protein range between 100-200 grams of protein and still see the benefits of a higher protein intake. Contrarily, their RDA would fall at about 72 grams.
I personally keep my protein range between .7-.8 grams per pound of body weight. This range seems to work really well for me and allows for a balanced & sustainable diet.
I find that when you stick to the higher end of the recommended range, it is harder to hit those protein goals consistently while still enjoying your diet. The best diet is the one that you can stick to.
Age and protein consumption
So I mentioned earlier that age can play a part in how high your protein goal is and that is true. As it turns out, as we age our bodies become less efficient at using the amino acids from protein. This means as we age, our protein goal should increase.

If you eat 2,000 calories each day, this would equal 50 to 175 grams of protein each day. For someone who weighs 200 lbs, this would be between 0.5 and 2.0 grams of protein per kilogram. Notice that the RDA fits within this range, which accounts for the protein requirements of nearly everyone, including people who have very high protein needs.
While the RDA is sufficient for most healthy people, even those who exercise regularly, it may be too low for athletes engaged in strenuous endurance or strength training. The protein requirement for endurance athletes, including runners, cyclists, and triathletes, is 1.2–1.4 g/kg per day. Athletes who are training to add muscle mass and strength—think football players in the offseason—need even more protein: 1.2–1.7 g/kg per day. This should meet both energy needs to fuel training sessions and provide adequate protein for muscle repair and growth.
For most of us, though, the focus should not be on eating more protein but to get our protein from healthy sources. For starters, several servings of protein-rich lean meat, eggs, and dairy as well as whole grains, legumes, and vegetables should meet protein needs. The emphasis should be on real food rather than processed foods with added protein. After all, no amount of granola bars with added protein will make you healthier!
Nutrition, exercise, and health information can be confusing. But it doesn't have to be that way. What can I help you with? firstname.lastname@example.org | http://twitter.com/drbrianparr

Eating more protein may not benefit older men, a new research has found. According to a study conducted by Brigham and Women’s Hospital, older men who consumed more protein than the recommended dietary allowance did not see increases in lean body mass, muscle performance, physical function or other well-being measures. Regardless of whether an adult is young or old, male or female, their recommended dietary allowance (RDA) for protein, set by the Institute of Medicine, is the same: 0.8-g/kg/day.
Many experts and national organizations recommend dietary protein intakes greater than the recommended allowance to maintain and promote muscle growth in older adults. However, few rigorous studies have evaluated whether higher protein intake among older adults provides meaningful benefit.A randomised, clinical trial conducted by Brigham and Women’s Hospital investigator Shalender Bhasin and colleagues has found that higher protein intake did not increase lean body mass, muscle performance, physical function or other well-being measures among older men. “It’s amazing how little evidence there is around how much protein we need in our diet, especially the value of high-protein intake,” said corresponding author Bhasin. “Despite a lack of evidence, experts continue to recommend high-protein intake for older men. We wanted to test this rigorously and determine whether protein intake greater than the recommended dietary allowance is beneficial in increasing muscle mass, strength and wellbeing.”
The clinical trial, known as the Optimizing Protein Intake in Older Men (OPTIMen) Trial, was a randomised, placebo-controlled, double-blind, parallel group trial in which men aged 65 or older were randomized to receive a diet containing 0.8-g/kg/day protein and a placebo injection; 1.3-g/kg/day protein and a placebo injection; 0.8-g/kg/day protein and a weekly injection of testosterone; or 1.3-g/kg/day protein and a weekly injection of testosterone.

Recently I wrote about carbohydrates, fats, and protein, the major sources of energy in our diet. Getting sufficient amounts of these nutrients is essential to promote good health and exercise performance. Given the current trend of low-carbohydrate diets and an emphasis on protein for everything from fitness to weight loss, many people have wondered about how much protein they should eat. This is the topic of my Health & Fitness column in the Aiken Standard this week.
As you might expect, protein needs vary from person to person for a variety of reasons. For example, an athlete who is working out to add muscle or training for a triathlon needs more protein than a person who does less strenuous exercise. Despite these individualized protein needs, there are some broad recommendations that apply to most people.
There are two ways to estimate the amount of protein a person needs, both of which you may be familiar with. One is to recommend a certain amount of protein, in grams, based on body weight. The RDA, the amount that meets the needs of almost all healthy adults, is 0.8 grams of protein per kilogram of body weight (g/kg) per day. You can calculate your protein requirement by multiplying your body weight by 0.4, so a 200 lb. person would require about 80 g protein per day. (You can also use an online calculator, like this one)
Meeting this protein requirement isn’t very difficult. A four-ounce serving of meat contains about 30 grams of protein, an egg has 6 grams, and a cup of milk has 8 grams. Plants contain protein, too—whole grain bread and cereal has about 4 grams per serving, and one cup of cooked beans contains about 15 g. Getting enough protein is important, but there is little benefit to eating more protein than you need and excessive intake could cause health problems.
In general, most adults get enough protein but children, women who are pregnant, and older adults should make an extra effort to eat protein-rich foods. Vegetarians and vegans, especially athletes, need to carefully plan meals to get enough protein and the right balance of amino acids to meet health and performance requirements.
The other way to estimate protein needs is based on the number of calories you eat. According to the Institute of Medicine, the acceptable range for protein is between 10–35% of total calories.

1 Classification of amino acids
2 Recommended dietary intake (RDI)* of protein per day10
|* The RDI is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all healthy individuals (97%–98%) of a particular sex and life stage. ◆|
3 Protein content of a range of plant foods and animal foods*
4 A sample vegetarian meal plan designed to meet the protein and micronutrient requirements of a 31–50-year-old woman, showing protein content of the foods*
Provenance: Commissioned by supplement editors; externally peer reviewed.
- 1. Joint WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. World Health Organ Tech Rep Ser 2007; 935: 1-265.
- 2. Soeters PB, van de Poll MC, van Gemert WG, Dejong CH. Amino acid adequacy in pathophysiological states. J Nutr 2004; 134 (6 Suppl): 1575S-1582S.
- 3. Imura K, Okada A. Amino acid metabolism in pediatric patients. Nutrition 1998; 14: 143-148.
- 4. Young VR, Fajardo L, Murray E, et al. Protein requirements of man: comparative nitrogen balance response within the submaintenance-to-maintenance range of intakes of wheat and beef proteins. J Nutr 1975; 105: 534-542.
- 5. Sarwar G, McDonough FE. Evaluation of protein digestibility-corrected amino acid score method for assessing protein quality of foods. J Assoc Off Anal Chem 1990; 73: 347-356.
- 6. Craig WJ, Mangels AR. Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc 2009; 109: 1266-1282.
- 7. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr 1994; 59 (5 Suppl): 1203S-1212S.
- 8. Fuller MF, Reeds PJ. Nitrogen cycling in the gut.

With so many protein bars, shakes, and supplements on the market, it's kind of been hammered into our heads that protein is the wonder nutrient.
It is an important building block for our cells, essential to repair old ones and build new ones. Which is why we think about it most commonly as a post-workout muscle-builder. Recent compelling studies have shown that a higher-protein diet may potentially help with weight management—particularly by helping us feel more satiated, and helping burn fat mass and maintain lean muscle. It also may have benefits for your heart. But the research is small and far from conclusive.
So how much protein should you eat? And can you ever eat too much? We talked to nutritionists and scoured studies to find out how much protein is healthy to pack into each day.
The current USDA Dietary Guidelines recommend protein make up somewhere between 10 and 35 percent of your daily calories (but some nutrition experts think 35 sounds really high). A lot of people automatically think of 2,000 calories a day as the standard, but that might not be right for you—you may be eating more or less depending on your weight, fitness level, weight loss goals, and if you're pregnant.
"Your [ideal amount of protein] will vary based on caloric needs and whatever else you have going on," Kristen F. Gradney, R.D., director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics, tells SELF. "For example, if you work out and lift weights three or four days a week, you're going to need a little more than somebody who doesn't. It varies."
You can also use the calculation from the Institute of Medicine, which says the Recommended Daily Allowance (RDA) of protein for adults should be 0.8 g/kg body weight. To calculate it, divide your weight in pounds by 2.2, then multiply by 0.8. "So for a 130-pound woman, that would be 47 grams of protein," explains Jessica Fishman Levinson, R.D., founder of nutrition counseling company Nutritioulicious. For an even more personalized look at your protein needs, use this handy USDA nutrient calculator, which also takes into account your height and activity level.
Let's be honest: all of the different calculations make it a bit confusing.

While nutritional adequacy can be maintained by including a variety of plant foods which “complement” each other in terms of their amino acid profiles (eg, consuming a mixture of grains and legumes or nuts), it is now known that strict “protein combining” is not necessary, provided energy intake is adequate and a variety of plant foods are eaten each day.6,7 The body maintains a pool of indispensable amino acids which can be used to complement dietary proteins; this is one reason why strict protein combining is no longer considered to be necessary.8,9
Nutrient reference values (NRVs) for Australia and New Zealand include a recommendation for an acceptable macronutrient distribution range (AMDR) for protein of 15%–25% of energy intake.10 The AMDR is an estimate of the range of intake for each macronutrient for individuals (expressed as a percentage of total energy intake) that would allow for an adequate intake of all the other nutrients. The NRV document notes that while, on average, only 10% of energy need be consumed as protein to meet the physiological need for protein, this level is insufficient to allow for estimated average requirements (EARs) for micronutrients when consuming foods commonly eaten in Australia and New Zealand.10 In other words, while consuming lower amounts of protein-rich foods could meet the body’s protein needs, it would not provide sufficient amounts of other nutrients found in these foods including iron, zinc, calcium and vitamin B12. Recommended dietary intakes (RDIs) for protein for different sex and age groups are shown in Box 2.
The 1995 National Nutrition Survey (NNS) for Australians found the mean daily protein intake for those aged 19 years and over was 91 g or 17% of energy.11 Mean intakes for those aged 19 years and over were 109 g for men and 74 g for women — amounts well above the RDI. Intakes were at least 60% greater than the RDI for most groups, except those aged 65 years and over, whose mean intakes were 84 g for men and 64 g for women; although relatively lower, these amounts were still adequate in terms of RDI. Children and adolescents were eating close to or more than double their RDIs and, while pregnant women were not surveyed separately, the average intake for women would be adequate to meet the RDI during pregnancy or lactation.

Eating at least 25-30% protein out of your total calorie intake can boost your metabolism by up to 100 calories a day compared to low-protein diets.
See, most official nutrition organizations tell you to keep your protein to a modest amount…
In the US, the Centers for Disease Control and Prevention (CDC) recommend only 10-35% of your daily calories come from protein.
That works out to about 46 grams a day for the average woman and 56 grams for the average man.
The Board of the Institute of Medicine produced a report outlining the recommended dietary amount for different macronutrients–fat, protein, and carbs.
The recommended daily amount of protein was only 8 grams of protein per kilogram of body weight for adults 18 years old and above.
That works out to only 36 grams of protein per pound of body weight. Such official guidelines are a decent starting point to figure out your ideal protein intake.
There are, however, a few major flaws that raise eyebrows about such guidelines…
The biggest issue is that they attempt to come up with universal numbers that should ideally work for everyone…
But in reality, different people would require varied amounts of protein.
And besides not taking your unique situation into account, most official guidelines are based on minimum recommended amounts…
Meaning the amount listed is the absolute least amount of protein you should eat to not lose muscle mass…
Yet, a range of studies found that higher protein intake–over the recommended daily amounts–helps build muscle, improve bone and heart health, besides boosting your energy!
The bottom line is…
Your ideal level of protein intake is somewhere above what nutrition organizations recommend.
But then the question begs…
How far above those guidelines should you target?
How to Figure Out Your Ideal Protein Amount
To begin with…
The much touted magic number–the exact amount of protein everyone needs to eat every day for optimal health, just doesn’t exist!
Your ideal amount is dependent on a couple of factors, including:-
If you’re trying to transform your body by building a significant amount of muscle…
You’ll require an elevated amount of protein.
Eating a higher-protein content diet has been shown to help synthesize new muscles and build strength.
But you don’t need to go to such extremes as some bodybuilders and supplement companies would want to have you believe!
A lot of bodybuilders recommend at least 1 gram per pound of body weight for those trying to build muscle, but that’s in the upper range of the ideal intake.

How much protein do I need to eat in my diet and how much protein is too much?
By Brierley Wright, M.S., R.D., August 21, 2013 - 3:09pm
EatingWell's nutrition editor tells you how much protein you need, how much protein is too much and identifies some health risks of high-protein diets.
Protein is a must-have nutrient: your body uses it to generate and repair cells. And the building blocks of protein—called amino acids—are needed to build muscle, make antibodies and keep your immune system going. Compared to fat and carbs, protein packs a bigger punch when it comes to filling you up and keeping you satisfied.
But don’t worry that you’re not getting enough of this powerhouse nutrient. Protein malnutrition is nearly nonexistent in the U.S. In fact, most of us eat more than we need: women get, on average, 69 grams of protein per day. The Institute of Medicine (IOM) recommends women get 46 grams daily (that’s equal to about 6 ounces of chicken). Men need 56 grams, yet they’re actually eating almost double.
There’s no official daily maximum for protein, but IOM suggests capping it at 35 percent of your calories (that’s 175 grams for a 2,000-calorie diet). Heed that advice for a few reasons: High-protein diets usually promote foods that deliver unhealthy saturated fat (meat, cheese). Eating too much protein may also increase your chances of kidney stones, as well as your risk of osteoporosis. (When protein is digested, it releases acid that is neutralized by calcium, which is pulled from your bones.) In one study, women who ate more than 95 grams of protein a day were 20 percent more likely to fracture their forearm than those who got less than 68 grams daily.
Bottom line: It’s possible to eat too much protein, so don’t go overboard. Choose healthy proteins—lean meat, poultry, low-fat dairy, fish, soybeans, quinoa. Beans, peas, nuts and seeds also supply protein, but they’re “incomplete” (lack at least one essential amino acid), so eat a variety of those.

Macro means large and nutrients are needed for your body’s survival. There are three macronutrients: proteins, carbohydrates and fats.
Protein is from the Greek word, ‘proto’ meaning first or of first quality. Protein is an umbrella word for the twenty-two organic amino acids, of which thirteen are non essential to our diet, meaning our body can synthesize them. The other nine are essential amino acids meaning it is essential that we obtain them from our diet.
Proteins build and maintain our body tissues, help produce antibodies, enzymes and hormones such as insulin. Protein is the primary component of muscles, skin, nails, hair and internal organs, especially the heart. Each gram of protein releases four calories or units of heat or energy for the body. Your intake of protein should be approximately 25% of your daily caloric intake.
The average woman needs fifty to sixty grams of protein a day and the average man needs sixty to seventy grams of protein a day. These are very general, as lactating women need additional protein, as just one example. For children the Recommended Daily Allowance (RDA) for protein is based on body weight and included age-related adjustments. Multiply your child’s weight in pounds by the number of grams of protein needed per pound of body weight to calculate their daily protein requirements. Remember that everyone is a biochemical individual so your protein requirements might not fit into the ‘average’ category.
Ages 1 to 3 – 0.81 grams (child’s weight in pounds x 0.81 = daily grams of protein)
Ages 4 to 6 – 0.68 grams
Ages 7 to 10 – 0.55 grams
Sources of protein are fish, meat, poultry, tofu and eggs, which are complete proteins, meaning they have all the essential amino acids. You can combine various ingredients so as to have a complete protein: rice and beans, grains and legumes, and nuts or seeds with dairy.

"How much protein do I really need?" This is a typical question I get during a routine nutrition counseling session. With the ever-growing popularity of high protein fad diets on the market promoting weight loss consumers are often confused as to how much protein their bodies actually need.
So, first, let's start with why our bodies need protein. When we eat protein our digestive system breaks it down into amino acids, which are then absorbed into our bloodstream. After this process occurs, our bodies turn on metabolic pathways that lead the creation of new muscle tissue. Muscles burn calories, therefore the more muscle we have, the more calories we will burn at rest, making it easier to lose or maintain our weight. This is why protein has become such an important component in weight loss diets.
So, how much is enough? The Recommended Dietary Allowance (RDA) for protein is equivalent to 0.36 grams per pound of body weight each day. So, for a 150-pound person that would be equivalent to 54 gm of protein per day. While this number may be appropriate for a sedentary healthy young adult, this number changes depending on activity level, type of activity being done, and age. If you are participating in intense weight lifting, for example, your protein needs might bump up to 0.81 grams of protein per pound of body weight, or 121 grams per day for the 150-pound person, more than double the RDA. Current research is showing that the RDA for protein needs to be increased, especially for middle-aged and older adults.
The amount of muscle our bodies generate from the protein we eat decreases as a natural part of the aging process. If left unchecked without an intervention including appropriate protein intake and weight bearing exercise, our muscle mass will start to decrease as we get older. This is partially why as we age our calorie needs decrease. To help avoid our bodies' natural tendency to decrease muscle mass as we age, one of the things that can be done is to eat the right amount and type of protein at the right time.
The amount of protein needed in grams per day that can help slow down muscle loss is around half of your body weight. For example, the 150-pound person should be consuming around 75 grams of protein per day instead of the 54 grams the RDA would give that person. However, consuming the amount all at once has proven to be ineffective as well.

If you skim through a body building magazine, talk to someone in the gym, or conduct an online search for protein you will be inundated with information. Some if not most may be inaccurate but how do you decipher what is true? This article will outline protein sources to include the recommended quantity, timing and quality.
First let’s discuss some background information on protein. Protein is the building blocks for the bones, muscles, cartilage and skin and is also essential for maintaining cellular integrity and function (1). Protein is made up twenty amino acids, nine of which are considered essential. Essential amino acids are ones the body cannot make so they must be acquired through food sources which can be found in animal food sources such as meat, fish, eggs and milk or vegetarian food sources such as grains, legumes, seeds and beans. Different types of protein have shown to provide a faster recovery response post workout that I’ll discuss later in the article.
According to the Institute of Medicine Food and Nutrition Board, the recommended daily allowance (RDA) for protein for both men and women is 0.8 grams per kilogram body weight per day (1). The 2010 Dietary Guideline for Americans* state the daily recommended intake (DRI) for protein to be 10 to 35 percent of total calorie intake. In my opinion the RDA is excessively low when considering athletes and the DRI is too broad of a range especially if you are trying to dial in on your macronutrient needs, i.e. macronutrients are your carbohydrates, protein and fat. So how do you know how much you need? Digging deeper and coming to a more accurate response, in a 2009 Position Stand of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, the recommended protein intake for athletes is 1.2 to 1.7 grams per kilogram body weight per day (2). The position stand notes the RDA and DRI do not take into account the specific needs of athletes which I completely agree with.

By Dr Courtney Craig.
Dietary protein requirements for the average person are about 0.8g/per kg body weight/day per the U.S. and European standards. That equates to about 67-114g per day for men, and between 59-102g per day for women. Adequate dietary protein allows for:
Repair of tissues and cellular proteins: a daily necessity for normal physiology
Synthesis of important proteins by the liver: including transport proteins, which move hormones, minerals, and other important components through the blood
Immune cell regeneration: synthesis of new immunoglobulins and antibodies
Blood: generation of the blood protein hemoglobin which carries oxygen in the blood
In chronic illness, protein demands increase due to the body being under constant physiological stress. Stress hormones such as epinephrine and norepinephrine, degrade existing proteins and inhibit creation of new ones. Chronic inflammation and oxidative stress can inhibit the activity of important enzymes involved in protein synthesis. Degradation of existing protein and inhibition of new protein creation can detrimentally affect every system of the body, worsening the chronic illness.
To read the rest of this story, click on the link below:

You likely need about one-half gram of protein per pound of lean body mass.
This amounts to 30 to 70 grams of protein a day, spread out throughout the day. If you’re aggressively exercising or competing, or pregnant (or lactating), your daily protein requirement may be 25 to 50 percent higher.
To calculate your lean body mass, subtract your percent body fat from 100. So if you have 20 percent body fat, then you have 80 percent lean body mass. Then multiply that percentage (in this case, 0.8) by your current weight to get your lean body mass in pounds. So, in this example, if you weighed 160 pounds, multiply that amount by 0.8 (representing 80 percent) which leaves you with 128 pounds of lean body mass. Following the "one-half gram of protein per pound" rule, you would need about 64 grams of protein per day.
Thirty to 70 grams of protein is not a large amount of food. This can be as little as two small hamburger patties or a six-ounce chicken breast. I recommend that you write down everything you eat for a few days, along with the weight in grams and then calculate the amount of daily protein you’ve consumed from these sources. Check out this chart as a simple guide on the grams of protein in foods:
|Red meat, pork, poultry, and seafood average 6 to 9 grams of protein per ounce.
An ideal amount for most people would be a 3-ounce serving of meat or seafood per meal (not 9- or 12-ounce steaks!), which will provide about 18 to 27 grams of protein.
|Eggs contain about 6 to 8 grams of protein per egg. So an omelet made from two eggs would give you about 12 to 16 grams of protein.
If you add cheese, you need to calculate that protein in as well (check the label of your cheese).
|Seeds and nuts contain on average 4 to 8 grams of protein per quarter cup (packaged with valuable fiber).
||Cooked beans average about 7 to 8 grams per half cup (packaged with valuable fiber).
Your Source of Protein Matters
Some people think meat is the best source of protein, but this isn’t necessarily the case, as there are other protein sources you can turn to.

Protein is much more satiating than both fat and carbs.
How much protein do you need in your diet?
The amount of protein each individual requires depends on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs.
Children and teens may need different amounts of protein depending on their age. The requirement of Proteins is significantly increased in people who are physically active, as well as in elderly individuals and those recovering from injuries.
To conclude; the human body breaks proteins into parts called amino acids. Some of these amino acids can be produced by the human body, while we must get others – “essential” amino acids – from our dietary sources. Protein is vital for the human body, its function and for health.
Thank you for reading!

Chicken, pork, and fish all contain roughly the same amount of protein per ounce as beef (although the amount of resource and energy required to produce each food is quite different — but more on that soon).
For vegetarians, and even more so for vegans, protein needs are slightly higher — up to 1 g per kg per day, according to Linda Chio, R.D., of NYU Langone Medical Center. This is because non-animal protein sources are less “complete” than animal sources, meaning they do not contain quite enough of all the essential amino acids. But combining different plant-based protein sources — like grains and legumes, such as the brown rice and beans mentioned above — can help correct for this difference in quality. Research indicates that complementary protein sources don’t even need to be eaten in the same meal, as long as they are consumed in the same day.
If you’re a serious athlete, that’s where it gets a little tricky. Athletes’ protein needs are widely debated, but the ADA has established guidelines that can at least help get you in the right ballpark. If you regularly do endurance training — like running medium-length races or going on long bike rides — you should aim for 1.2 to 1.7 g per kg. For a 150-pound person, that would be 82 to 116 grams per day. If you’re in heavy training — think preparing for a marathon or an Ironman competition — then you’ll want to get 1.4 to 2 g per kg. That works out to between 95 and 136 grams for our 150-pound athlete. If you’re into lifting weights and other strength training, you’ll need 1.6 to 1.7 g/kg. And if you’re an athlete who’s trying to lose weight, your protein needs will probably be at the higher end of the range for your chosen activity (although the latest research suggests that high-protein diets don’t help with weight loss). But many athletes may go overboard on the protein. A recent study by researchers at Saint Louis University found that a third of male collegiate athletes in the survey drastically overestimated their protein needs (and the other two thirds did not know how much they should be getting). Of course, the makers of protein supplements encourage this overconsumption: Some protein shakes or drinks contain 60 or 70 g of protein in one serving.

How Much Protein Do You Need?
Protein is having a moment. From Atkins to Paleo, it seems like everyone is eating a high protein diet. Even JetBlue is offering cricket-yes, cricket!-protein bars to airline passengers. Whether or not you eat a high-protein diet (or an insect snack mid-flight), chances are you're concerned about your intake of this important nutrient. Are you eating enough? Eating too much? Here's the skinny:
Are You Getting Enough Protein?
"In a generally healthy diet, about 10 to 20 percent of your total calories should be coming from protein," says Alison Massey, MS, RD, Director of Diabetes Education at The Center for Endocrinology at Mercy Medical Center in Baltimore.
Individuals with certain medical conditions or specific needs may need more or less protein, but, according to the Centers for Disease Control and Prevention, general recommendations for the average person in grams (g) per day are:
Men ages 19 years and older: 56g
Women 19 years and older: 46g
Pregnant or nursing teenagers and women: 71g
Children ages 1-3 years: 13g
Children ages 4-7 years: 19g
Children ages 9-13 years: 34g
Boys ages 14-18 years: 52g
Girls ages 14-18 years: 46g
While athletes may benefit from increased protein intake pre- and post-workout, the majority of us (even regular exercisers) are fine with the above guidelines.
The Problem With too Much Protein
The good news about protein intake is that most of us get enough-even those of us who follow a vegetarian or vegan diet. Plant-based proteins such as beans, nuts, and tofu help to create a balanced diet. The key word here being balanced, which brings us to the problem with high protein diets..
"When you eat a high protein diet and exclude carbohydrates-which is your body's main source of fuel-your body begins to burn its own fat for energy," explains Heidi McIndoo, MS, RD, author of The Complete Idiot's Guide to 200-300-400 Calorie Meals. "While that may sound good, it actually leads to a condition called ketosis. Ketosis may help reduce your appetite, but it also increases your fluid loss, making any initial weight loss often just a loss of fluids."

The following is their recommendation for different types of athletes:
- Endurance athletes: 1.2 to 1.4 grams per kilogram body weight per day
- Strength Training: 1.2 to 1.7 grams per kilogram body weight per day
For example: A 165 pound (75 kilogram) endurance athlete would need 90 to 105 grams of protein per day OR the same weight athlete who was strength training would need 90 to 127 grams of protein per day. Both of these instances are well over the RDA of a calculated 60 grams per day (0.8 grams X 75 kilograms = 60 grams).
Quantity and Timing of Protein Intake
This is all great information but what about specific timing of protein intake? I get this question a lot… how much post workout or how much during the day at each meal should I consume? I recommend a minimum of 20 grams of protein post workout. Research has shown that this amount illicits the leucine response and stimulates muscle protein synthesis (3). More specifically, protein intake for athletes includes (3):
- Four equally spaced meals containing protein,
- Three meals should be 0.25 to 0.3 grams per kilogram per body weight
- A larger pre-sleep meal with protein intake at 0.6 grams per kilogram body weight
For example, let’s take a look at the 165 pound (75 kilogram) athlete. The protein intake would be to 18 to 22 grams at three meals with a larger intake of 45 grams of protein before bed. Total protein intake for the day would be 99 to 111 grams. This falls in the range of the 1.2 to 1.7 grams per kilogram per day in the example shown above. One minor exception, as stated above, I would recommend at least 20 grams of protein within 30 minutes after each workout because of the leucine response. For those who need more, the same leucine response has been found when consuming up to 40 grams of protein post workout. It has been shown that in elderly men, 40 grams of protein post workout is essential for muscle synthesis (3). The consumption of a minimum of 20 grams post workout recommendation would be across the board for any athlete, regardless of weight and gender.

If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. Really strong.
But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That's why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down.
You Need More
Think big. Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That's 139 grams for a 180-pound man.
Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.*
Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.
And no, that extra protein won't wreck your kidneys: "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," Dr. Tarnopolsky says.

Physically active adults who often exercise or athletes will need more protein due to the level of activity. Women who are pregnant or breastfeeding will also need higher levels of protein to adequately supply nutrients to the baby and produce milk.
While a wide range of factors are involved in the right amount of protein for proper nutrition, children generally need slightly higher levels to support muscle growth. Girls will need less protein due to less muscle mass.

Is Taking in 200 Grams of Protein Safe?
For most adults, taking in 200 grams of protein every day is not necessary to meet protein requirements. In fact, eating 200 grams of protein each day may actually be unsafe for a large percentage of the adult population. However, athletes who regularly engage in high-intensity workouts or who are trying to build muscle mass may benefit from consuming 200 grams of protein on a daily basis.
Maximum Safe Amounts
According to the "International Journal of Sport Nutrition and Exercise Metabolism," a maximum safe protein intake is 2.5 grams of protein per kilogram of body weight, or about 1.1 gram of protein per pound of body weight each day. By not exceeding this maximally safe amount, you can avoid protein toxicity and extra stress on your kidneys. For example, a 150-pound person should not consume more than 165 grams of protein per day. Based on these recommendations, 200 grams of protein per day is safe only for people weighing more than 181 pounds.
Maximum Beneficial Amounts
Although athletes need significantly more protein than people who don’t exercise, a study published in a 2011 edition of the “Journal of the International Society of Sports Nutrition” reports that the maximum amount of protein beneficial for strength-trained athletes is 2.0 grams per kilogram of body weight, or about 0.91 grams of protein per pound of body weight each day. Although consuming up to 1.1 grams of protein per pound of body weight is theoretically safe, it doesn’t provide additional benefits for athletes, according to this study. The body excretes excess protein it cannot use. Therefore, a 150-pound athlete can use up to 137 grams of protein, a 180-pound athlete can utilize up to 164 grams and a 225-pound, strength-trained athlete can benefit from consuming up to 205 grams of protein each day.
Minimum Protein Needs
Consuming too little protein can also cause health problems and a reduction in muscle mass. Men and women, even those who are sedentary, should aim to consume at least the recommended dietary allowance, or RDA, for protein each day. Protein RDAs are 46 grams for women, 56 grams for men and 71 grams per day for pregnant and nursing women. According to the Institute of Medicine, protein RDAs are determined using 0.36 grams of protein per pound of body weight.

EatingWell's nutrition editor tells you how much protein you need, how much protein is too much and identifies some health
risks of high-protein diets.
Protein is a must-have nutrient: your body uses it to generate and repair cells. And the building blocks of protein—called
amino acids—are needed to build muscle, make antibodies and keep your immune system going. Compared to fat and carbs, protein
packs a bigger punch when it comes to filling you up and keeping you satisfied.
But don’t worry that you’re not getting enough of this powerhouse nutrient. Protein malnutrition is nearly nonexistent in the
U.S. In fact, most of us eat more than we need: women get, on average, 69 grams of protein per day. The Institute of
Medicine (IOM) recommends women get 46 grams daily (that’s equal to about 6 ounces of chicken). Men need 56 grams, yet
they’re actually eating almost double.
There’s no official daily maximum for protein, but IOM suggests capping it at 35 percent of your calories (that’s 175 grams
for a 2,000-calorie diet). Heed that advice for a few reasons: High-protein diets usually promote foods that deliver
unhealthy saturated fat (meat, cheese). Eating too much protein may also increase your chances of kidney stones, as well as
your risk of osteoporosis. (When protein is digested, it releases acid that is neutralized by calcium, which is pulled from
your bones.) In one study, women who ate more than 95 grams of protein a day were 20 percent more likely to fracture their
forearm than those who got less than 68 grams daily.
Bottom line: It’s possible to eat too much protein, so don’t go overboard. Choose healthy
proteins—lean meat, poultry, low-fat dairy, fish, soybeans, quinoa. Beans, peas, nuts and seeds also supply protein, but
they’re “incomplete” (lack at least one essential amino acid), so eat a variety of those.

Furthermore, what constitutes enough protein varies from person to person depending on their body type. For these reasons, no matter who you are or what your personal goal is, there is never truly an average amount of protein that works for everyone.
This article will go into more detail about the benefits of eating a balanced diet high in protein, as well as some tips for how to achieve those benefits for yourself.
Recognized health benefits of protein
Recent studies suggest that too little dietary protein can be just as bad for your health as no protein at all. That’s because most of us don’t get enough of it — even when we say we do.
A normal, healthy person needs 10 to 35 grams (0.7 to 2.3 ounces) of protein per day. Most people are deficient in this important nutrient, however.
One reason is that Americans tend to eat less meat than anyone else in the world. A 2008 Harvard School of Health study found that only 9% of 1,200 adults surveyed consumed more than two servings of red or white meat every week. Even if you include fish as a source of protein, only 24% reported eating three or more meals containing one ounce each of meat weekly.
Another reason many people feel they don’t need much protein is that some foods, like bread and pasta, are high in fiber. Therefore, they think they don’t have to add any extra protein to their diets.
Too much protein
Overconsuming too much protein can be disastrous for your health. While eating enough protein is important, making sure you’re not consuming more than the recommended amount of protein is just as essential to good nutrition.
Too much protein can have negative effects on your skin and body. If you are very active or participate in sports, an adequate intake of protein may be unnecessary, but for people who sit around most of the day high protein foods like meat, nuts and legumes are needed to ensure healthy bone growth and muscle development.
However, with all these different types of food it becomes difficult to know how much protein you’ve got going into yourself. There isn’t really any way to tell unless you do a nutritional test, which some fast food chains offer.
But what if there was a standard way to measure the average daily protein intake? According to Harvard Medical School, we get about 0.8 grams per kilogram (0.8 g/kg) of our daily requirement every 24 hours.

The average adult needs about 0.8 grams of protein per kilogram of bodyweight a day, which comes out to roughly 56 grams of protein a day for men and 46 for women, according to the Institutes of Medicine.
But despite protein showing up on more and more food labels, we’re already getting way more than our 46 or 56 grams. In fact, men ages 20 and over get an average of 98.9 grams of protein a day, and women ages 20 and over get 68 grams, according to the U.S. Department of Agriculture’s latest What We Eat In America report.
Getting protein is, of course, an important part of a balanced diet. For starters, our bodies simply wouldn’t be able to build and repair its cells without the stuff. We know that high-protein breakfasts can help us keep unhealthy snack urges in check. And according to a new analysis, a diet higher in protein, especially from fish, seems to lower stroke risk.
However, more isn’t necessarily better. “[B]ecause Americans consume so much protein, and there is plenty in foods from both plant and animal sources, and there is no evidence of protein deficiency in the U.S. population, protein is a non-issue,” Marion Nestle, Ph.D, MPH, Paulette Goddard Professor of Nutrition, Food Studies, and Public Health at New York University, tells The Huffington Post in an email. “Why make it into one? The only reason for doing so is marketing. Protein used as a marketing tool is about marketing, not health. The advantage for marketing purposes of protein over fat or carbohydrates is that it’s a positive message, not negative. Marketers don’t have to do anything other than mention protein to make people think it’s a health food.” (Case in point: A serving of those new protein-packed Cheerios also contains 16 or 17 grams of sugar, depending on the flavor.)
In some cases, more protein can even be problematic. Nestle points out that much of the research is “conflicted and uncertain”, but there are a few things we know so far. Here are three signs your diet might be too heavy-handed on the protein.
You’re gaining weight.
If you’ve bulked up on the protein in your diet without cutting calories in other areas, you may find yourself gaining weight.

When you’re over 50, getting the right proportion of carbs and protein can help you look and feel your best, give you that extra boost of energy to get through the day and help you maintain a healthy body weight. As you age, your metabolism slows down, and you require fewer calories each day for healthy weight maintenance. According to the Centers for Disease Control and Prevention National Health Statistics Reports, the average body mass index, or BMI, for both men and woman ages 50 and older falls into the "overweight" category.
Regardless of your calorie intake, your protein needs remain fairly constant because they’re based on your body weight, according to a review published in 2009 edition of “Nutrition and Metabolism.” The Institute of Medicine recommends men over 50 eat at least 56 grams of protein, and women over 50 consume at least 46 grams of protein every day. Although the recommended dietary allowance, or RDA, for protein is 0.8 gram per kilogram of body weight, or about 0.36 gram per pound of body weight, a review published in a 2010 edition of “Aging Health” reports that slightly increasing protein intake above the RDA may benefit bone health in the aging population. A review published in a 2008 edition of “Clinical Nutrition” found that protein intakes of 1.5 grams per kilogram, or about 0.68 gram per pound, of body weight per day is beneficial for the elderly population. Therefore, if you’re over 50 shoot for 0.36 to 0.68 gram of protein per pound of body weight each day.
Your carbohydrate needs are determined by your calorie requirements—which are based on your age and gender. According to the Dietary Guidelines for Americans 2010, women over 50 need 1,600 calories daily if they are sedentary, 1,800 calories if they’re moderately active and 2,000 to 2,200 calories per day if they are active; while men over 50 need 2,000 to 2,200 calories if they are sedentary, 2,200 to 2,400 calories when they’re moderately active and 2,400 to 2,800 calories a day if they’re active. These calorie needs are estimated to help adults over 50 maintain healthy body weights.

Protein plays a role in many important body functions. Eating enough protein also helps you to feel full longer, which makes protein important for weight loss. Most people in the West get enough protein from their daily diet especially if they eat meat, eggs and fish.
The daily recommendations are approximately 46 grams for women and 56 grams for men. Some groups of people might need more protein than others, for example pregnant and nursing women and people who are physically active, such as sports athletes and bodybuilders.
Some of the best sources include meat, poultry, eggs, fish and dairy products. Red meat is high in saturated fat, but lean meats such as chicken and turkey are lower in fat and rich in protein. Seafood is a healthy protein source and contains Omega-3 essential fatty acids that are good for the heart. Cheese, yogurt and other dairy products are alternative sources of protein and they are also high in calcium. Vegetarian and vegan protein sources include beans, lentils, hemp powder, nuts, seeds, quinoa and soy products such as tofu and soy milk.

Getting Protein into Your Diet: How Much Do You Really Need?
Many people believe the more protein they eat, the easier it will be to build muscle, lose weight or improve overall nutrition. But most Americans get all the protein they need, especially the kind from animal sources. A diet that combines lean protein with whole grains, wheat germ, fruits and vegetables offers balanced nutrition that contributes to a healthy lifestyle.
The Centers for Disease Control and Prevention (CDC) recommends that average adults in the United States get 10 percent to 35 percent of their daily calories from protein foods. That translates to:
Athletes need a bit more protein, but not as much as many think. The Academy of Nutrition and Dietetics and the American College of Sports Medicine recommend the following for power and endurance athletes, based on body weight:
It’s not difficult to get the protein you need. Here are some common protein servings:
Importance of protein
Proteins are found in every part of our bodies, including the enzymes that help chemical reactions occur and hemoglobin that carries oxygen in our blood. Protein is constantly being broken down into amino acids and reconfigured to create the proteins our bodies need. Our bodies can make all but nine of these, which are called essential amino acids. The nine our bodies don’t make—but need—must come from eating protein-rich foods.
Animal protein vs. plant protein
Animal proteins contain all essential amino acids, while plant proteins are “incomplete,” meaning they lack some essential amino acids. Combining certain plant proteins, such as rice and beans or hummus and pita bread, creates “complete” proteins, with all the essential amino acids found in animal protein.
It’s important to vary your protein sources. For example, while steak and other red meat are good sources of protein, they contain saturated fat, which in excessive amounts can clog arteries and may lead to chronic diseases. Experts recommend consuming leaner types of protein, such as poultry without skin, non-fat or low-fat dairy products, fish, tofu, edamame and roasted soy nuts. You can also add protein to your meal with Kretschmer Wheat Germ. Try our Warm Cabbage, Apple and Wheat Germ Salad or Protein-Rich Smoothie with Wheat Germ and Chia Seeds.

Therefore, a 150-pound person should consume a minimum of 54 grams of protein each day.
Protein in Foods
Although protein supplements are convenient, they are often expensive and not tightly regulated by the Food and Drug Administration. You can get all the protein you need by eating a variety of high-protein foods at each meal. Foods high in protein include poultry, lean beef, fish, seafood, eggs, egg whites, low-fat dairy products, soy products, seitan, legumes, nuts, seeds and peanut butter. For example, the Academy of Nutrition and Dietetics reports that 3 ounces of chicken breast contain 27 grams of protein, 3 ounces of lean ground beef provide 21 grams, 1 cup of cottage cheese contains about 28 grams and 2 tablespoons of peanut butter provide 8 grams of protein.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

So basically, 0.8g/kg is how much protein you need to support basic life functions if you live a sedentary life.
And this is the issue. These numbers are calculated by using the nitrogen test above, yet they do not consider the role of exercise. As mentioned, the RDA is set to address the nutritional needs of the large majority of the population to maintain healthy life functions. IT IS NOT an individualistic diet plan. Athletes have very different nutritional needs compared to sedentary populations who never train, which will affect the optimal amount of protein.
Still, what’s interesting to think about is that this also implies that 0.8g/kg of protein would cause a deficiency in 2.5% of the population. It also means that if the other 97.5% ate less than this, they too would be in a deficit. So why are so many nutritionists recommending the minimal threshold? Seems as if they like living dangerously…
We need to also realize that there is a difference between an amount that’s sufficient for healthy life function and an amount that’s optimal for improved performance. It’s like saying a Natural Ice and a nice microbrew are the same because they’re both “sufficient” to get you drunk. However, one tastes like piss and leaves you with an awful hangover with a splitting headache and the other is a nice microbrew. To be clear, this is not a criticism of the RDA as its purpose is not to suggest protein intake for weight lifters.
So now, let’s talk about how much protein bodybuilders and weightlifters should eat for optimal performance.
When it comes to studies looking at the optimal amount of protein athletes and weightlifters should eat, research is pretty clear that their needs far surpass the RDA numbers.
The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine release their stand on nutritional needs for athletes on a regular basis. Concerning protein, they recommend consuming 1.2–2.0 g/kg per day1. Still, they even suggest higher intakes of protein could be necessary during specific times, such as when losing weight or cutting.
The International Society For Sports Nutrition (ISSN) promotes a protein intake of 1.4 – 2.0 g/kg and, again, suggests that some circumstances could justify even higher amounts2.

How Should I Use Protein
According to the Dietary Reference Intake, 0.8 grams is the suggested quantity for every kilogram of body weight (that is 0.36 grams per pound).
However, it is important to note, this recommendation is just enough to prevent deficiency. It is not enough to meet the likely needs of even a sedentary person, on a daily basis.
Research on how much protein is the optimal amount to eat for good health is ongoing and is far from settled.
How much protein you need depends on several factors, such as your weight, your goal (weight maintenance, muscle gain, or fat loss), your level of physical activity, and whether you’re pregnant or not.
As you can see based on those variables, it is impossible to make a strict recommendation for everyone.
For this reason, after years of client and customer work, we will typically recommend .5 grams per pound of bodyweight for sedentary individuals and .8 to 1.2 grams per pound of bodyweight for active individuals.
As an FYI, our range (.8 to 1.2) for active individuals allows for differing amounts, intensities, and types of activity and exercise.
We will always, however, recommend, active or sedentary, that an individual starts at the lower end and adjusts based on the body’s response.
With all that said, our protein-inclusion and timing suggestions are also quite simple for most. We have a few “rules” we like to go by to keep things easy.

by Tandis Bishop, RD
Probably no component of food has been so misunderstood, and so radically misinterpreted, as protein. When we talk about vegetarianism, usually the biggest concern people have is "How can I get enough protein?" This myth is finally becoming dissolved as leading health organizations are highlighting the significance of plant-based proteins as opposed to the detrimental health hazards of animal-protein often excess in the average American diet. You will see that it is almost impossible to be protein deficient on a well-balanced, calorie-adequate vegetarian diet.
Plant-based foods as key to healthy lifestyle are emphasized in guidelines by The American Heart Association, American Cancer Society, American Diabetes Association, The American Institute for Cancer Research, and many other health organizations. In fact, the new USDA MyPlate food guide is about 75% plant-based.
What is protein?
Protein is an essential nutrient involved in virtually all cell functions. In the body, protein is required for structural support, and the maintenance and repair of tissues. It is also the basic component for immunity, most hormones, and all enzymes, among other functions. In food, proteins are made from chains of 20 different amino acids, the building blocks of protein. Our bodies can only produce 11 of these amino acids. The 9 "essential" amino acids, which cannot be made by the body must be obtained from food. A diet with a variety of whole grains, legumes, and vegetables can provide all the essential amino acids to meet our bodies requirement.
How much protein do we need?
The Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams per kilograms of weight.1 To calculate your individual daily protein needs, use the following calculation: Body weight (in pounds) X 0.36 = recommended protein intake (in grams) For example, the daily protein requirement is about 60 grams for a 170 lb male, and about 47 grams of protein for a female that weighs about 130 lbs. In addition, the RDA recommendation includes a large safety factor for most people. Protein needs are increased for women who are pregnant or nursing which can easily be met with their higher caloric intake requirements. Protein deficiency is extremely unlikely when daily calorie needs are met by a variety of whole grains, vegetables, beans, lentils, tofu, nuts, seeds, and dairy products.
Plants are rich in protein.

Among the three macro nutrients (Carbohydrates, Proteins and Fats) proteins are often the misunderstood ones; we know carbohydrates provide energy and the Indian subcontinent by and large have diets, based primarily on them. We are also aware the fats are not supposed to be consumed in large amounts, though we occasionally (for some regularly!) indulge in our guilty pleasure of butter chicken and deep fried fritters. But what about protein-do we really need them? The lay man notion of proteins being essential only for building muscles often relegates protein to a grey area; right from consuming egg yolks to protein shakes.
Proteins are the building blocks of life- this is the line we have all studied in our primary school text books. Unfortunately most of us seem to have forgotten about it or not understood the depth the line holds. Protein is life. Right from a virus to a complex organism like Man, protein is what makes it up. One cannot have life without protein. Protein makes up your cells, skin, tissues, hair, nails and muscles of course amongst other things. Besides that protein is crucial for building lean skeletal muscles mass as well as building a robust immune system. When you consume less protein over an extended period of time you are compromising vital aspects of your health and well being.
Now the moot question is how much protein is required to be consumed. As per the Recommended Dietary Allowances (RDA), an adult requires at least 0.8gm of protein per kg of bodyweight. So roughly for a person weighing 80kg, the minimum daily requirement would be 64gms. Please note that this is irrespective of physical activity and to prevent protein deficiency only. Depending on physical activity protein requirements would increase.
Every sport has a peculiar energy demand; to put it simply depending on the nature of the sport, the macro nutrient proportions vary. The ratios of carbohydrates, protein and fat have to be altered to match the energy demand of the sport. In fact, protein requirements fluctuate with seasons of training- off season protein requirement may be different from in season. These permutations and combinations are crucial for optimum sports performance.
For people who are looking to lose fat, while preserving lean muscle mass a daily consumption of 1gm per kg of body weight would be a good place to start.

In the UK the adult daily RNI for protein is 0.75 g/kg, with protein representing at least 10% of the total energy intake. Most affluent people eat more than this, consuming 80-100 g of protein per day. The total amount of nitrogen excreted in the urine represents the balance between protein breakdown and synthesis. In order to maintain nitrogen balance, at least 40-50 g of protein are needed. The amount of protein oxidized can be calculated from the amount of nitrogen excreted in the urine over 24 hours using the following equation:
Grams of protein required Urinary nitrogen × 6.25 (most proteins contain about 16% of nitrogen).
In practice, urinary urea is more easily measured and forms 80-90% of the total urinary nitrogen (N). In healthy individuals urinary nitrogen excretion reflects protein intake. However, urine N excretion does not match intake either in catabolic conditions (negative N balance) or during growth or repletion following an illness (positive N balance).
Protein contains many amino acids, of which nine are indispensable (essential). These amino acids cannot be synthesized and must be provided in the diet. The dispensable (non-essential) amino acids can be synthesized in the body, but some may still be needed in the diet unless adequate amounts of their precursors are available. Animal proteins, such as in milk, meat and eggs, are of high nutritional value as they contain all indispensable amino acids. Conversely, many proteins from vegetables are deficient in at least one indispensable amino acid.
In developing countries, adequate protein intake is achieved mainly from vegetable proteins. By combining foodstuffs with different low concentrations of indispensable amino acids (e.g. maize with legumes), protein intake can be adequate provided enough vegetables are available.
Loss of protein from the body (negative N balance) occurs not only because of inadequate protein intake, but also owing to inadequate energy intake. When there is loss of energy from the body, more protein is directed towards oxidative pathways and eventually gluconeogenesis for energy. Of all the amino acids, glutamine is quantitatively the most important one in the circulation and in inter-organ exchange. Alanine is also an important amino acid released from muscle; it is deaminated and converted into pyruvic acid before entering the citric acid cycle.

This simple, evidence-based protein calculator will instantly show you how much protein to consume per day depending on your fitness goals, body size, and gender.
How Does Our Protein Calculator Work?
Once you've entered your measurements, the protein calculator will recommend three separate protein intakes: one being the very modest recommended daily allowance (RDA), another for bulking (building muscle), and a third for cutting (fat loss).
Note that the current RDA for adults is 0.8 grams per kilogram of body weight, or roughly 0.36 grams per pound of body weight. This guideline remains an issue of contention among the scientific community, especially sports nutrition researchers, and is merely the minimum adults are advised to consume for essential biological functions. It's likely that the current RDA for protein is inadequate for active individuals looking to improve body composition.
As such, our protein calculator logic for building muscle and fat loss is extrapolated from recent studies on optimal protein intake in elite athletes and resistance trainees [1, 2].
How Much Protein Is "Too Much?"
Most people know all about the benefits of a high-protein diet to improve body composition and build muscle, but what are the health risks of eating too much protein? Despite the longstanding paradigm of high-protein diets in fitness and bodybuilding subcultures, some evidence suggests that excess protein intake may lead to deleterious long-term health problems and undesirable side effects .
However, for every study that incriminates high-protein diets for conditions like kidney disease, there are equally as many that find no untoward effects of a high-protein intake (at least not in otherwise healthy individuals). In fact, several studies cite a higher protein intake as being prudent for weight loss and promoting athletic performance .
Nonetheless, there is a fine line between eating enough protein and overeating protein. As with just about every substance you put in your body, too much of a "good thing" can cause health problems. The question then is, "How much protein is too much?"
There are no hard rules, but if you're eating more than 2 grams of protein per pound of body weight, odds are you're pushing the boundaries.
Further Protein Intake Resources
Now that you have a better idea of how much protein to eat, check out the following articles and guides for all things related to protein intake:
1.

The Orientals, too, have long known about protein complementarity; they combine soybeans (usually in the form of curd, or tofu) with rice throughout China, Japan and the rest of Asia. Indonesians commonly serve tempeh (fermented soybean cakes) with their rice. In the Mediterranean, native peoples feast on specialties combining garbanzo beans and sesame seeds. Closer to home, the American Indians taught the early colonists to eat succotash (a tasty mixture of lima beans and corn), and our modern standards include cereal-and-milk breakfasts, peanut butter or cheese sandwiches for lunch and dinners of pizza (wheat crust and cheese topping) or macaroni and cheese.
So you can see that ensuring a healthy daily allowance of protein is really no problem for the vegetarian. Yet the questions remain: How much protein do we really need, and what proportions are necessary to successfully balance the amino acids in complementary foods? Debatable issues, both, but there is a margin of error within which a non-meat eater can feel perfectly safe. The amount of protein a person requires is determined by his or her body size, age, sex and levels of activity and stress. The general rule of thumb — as specified by the National Research Council's Recommended Dietary Allowance (RDA) — is that we should receive 10-15 percent of our total energy needs from protein, or about 0.424 grams per pound of body weight each day. Thus a 150-pound person would need 63.6 grams of protein daily.
It's widely suspected that the government's RDA's for some nutrients — most notably protein — are at least slightly exaggerated. Therefore, some nutritionists advise that it's wise not to become too alarmed over the matter of protein intake in a vegetarian diet. Instead of anxiously trying to compute your daily grams, Frances Lappé suggests that you learn to "read" your own body and notice whether it's carrying on its normal maintenance functions properly. How do your hair and fingernails look? Do minor wounds and sores heal quickly? Do you have enough energy to carry you through a normal day? If so, you're most likely receiving plenty of protein. During times of stress or under special physical conditions, however, the body's protein "appetite" increases (as metabolic processes accelerate), so the daily requirement is upped accordingly.

As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin.

A good required daily protein ratio to strive for is to consume 1g. of protein every kilogram of body weight.
Determining your daily protein requirement in pounds is as simple as this formula:
Wt. in lbs. / 2.2 = kilograms
Wt. in kg x 2.2 = pounds
The result shows roughly how many grams of protein you required daily. Therefore, a 156lbs. man (~71kg) would require approximately 70.5 grams of protein daily to maintain optimal muscle fuel. From the chart below we see the amount of available protein from the sources listed. Fish/meat sources based upon a 100g serving.
|Fish / Seafood
||Meat / Poultry
- Cod = 21g
- flounder (baked) = 24g
- haddock (steamed) = 23g
- Tuna = 23g
- Octopus = 30g
- lobster (boiled) = 22g
- Prawns = 23g
- veal = 30g
- beef heart = 25g
- beefsteak = 27g
- Lamb = 18g
- Chicken breast = 29g
- Pork tenderloin = 23g
- Turkey = 28g
- rabbit (stewed) 14g
- Tofu = 48g
- Parmesan = 42g
- Camembert (25g serv.) = 23g
- cheese spread = 18g
- Pink Lentils = 25g
- Walnuts = 24g
- cashews (10 = 20g) = 18g
- Almonds = 22g
Advantages of Protein Derived from Fish/Seafood
Advantages to fish and seafood is their sustainability. While overfishing is a genuine concern, no fish or seafood specie has been brought to extinction from overfishing. With proper regulation (and anti-pollution) measures in place, formerly over-fished species have always rebounded.
Also an advantage of fish and seafood protein sources is for people concerned about use of growth hormones and use of genetically-engineered grain products being fed to ruminant grazers. Wild-caught or even farmed fish is a viable and sustainable protein alternative.

Determining how much protein you need varies by your gender, age, body size, activity level, and health goals.
The USDA recommends a minimum of 46 grams of protein per day for women and 56 grams of protein per day for men, but these are the recommended bare minimums your body needs to avoid deficiencies.
These daily minimums are meant for a person of moderate activity level and average weight who is trying to maintain their status.
- If you are trying to lose weight, and especially if you are exercising regularly as a part of that weight loss strategy, then you will want to eat more protein than these minimum levels.
To determine how much protein you need, start with your current body weight. Divide that by two.
- If you are very active and trying to build lean muscle while also losing weight, your answer is equal to the grams of protein you should be aiming to eat each day.
- If you are moderately active but trying to lose weight, multiply that number by 0.75 to determine your daily protein intake in grams.
Someone who weighs 200 pounds would aim to eat a maximum of 100 grams of protein per day .
if they are very active, workout a lot, or are in training. That same person should only consume about 75 grams of protein per day if their activity level is more moderate.
If you are not the kind of person who counts grams of anything, you may want to consider a different approach.
For each meal or more substantial snack you eat, a good rule of thumb for high protein snacks weight loss is to eat no more than 30 percent of your calories from protein, less than 25 percent from healthy fats, and the remainder of your calories should come from carbohydrates.
High Protein Snacks
Creating a whole-foods diet that is focused on higher levels of protein for weight loss can not only help you lose the extra weight but also benefit your health in many ways.
A diet that is rich in vegetables, fruits, lean proteins, and healthy fats is the foundation of a healthy body, no matter your fitness or weight loss goals.

How much protein do you need?
It depends on your goal, but here are general guidelines to use as a starting point. Aim for getting 25-35% of your daily calories from protein. You may need to adjust up or down depending on your individual metabolism, goals, and exercise regimen.
How many grams of protein are in foods?
- 3.5oz lean beef tenderloin = 29g
- 4oz salmon = 29g
- 3.5oz chicken breast = 30g
- 1 cup of lentils = 18g
- 5oz Greek yogurt = 14g
- 1 large egg = 6g

Our body needs iron for hemoglobin, which is the protein in red blood cells that conducts oxygen to tissues and organs, and its healthy function dictates the health of the whole body. Zinc plays a significant role in the proper functioning of the immune system, and magnesium helps in bones formation and releasing the energy from muscles.
Proteins are essential for our organism because they are helping in maintaining healthy bones, muscles, cartilage, skin, blood, enzymes and hormones. Proteins are an important source of calories and energy. You probably have heard that everyone that tend to get muscle mass eats a lot of meat, and combining it with proper exercise, they gain desired results in mass building. Meat contains many essential amino acids that our body can’t produce itself. For instance, plant proteins can’t provide such proteins as the meat.
Daily protein portion for both gender
Women older than 19 years should intake 46g of proteins daily and men older than 19 years should intake about 56g of proteins daily, no matter if plant or animal origin.
Best source of proteins
As we said, the best source of proteins is fresh meat of cattle, chicken and swine. There is also a lot of proteins in milk products, especially in whey (milk whey).

IF you’re doing strength training regularly and looking to build muscle…
Shoot for .7-1 gram of protein per pound of body weight a day.
If on the other hand you’re trying to just maintain muscle, you don’t need to load such amounts of protein.
You’d do well to start with the nutrition organization guidelines…and then scale in response to the other factors below…
Your Current Weight
It may please you to learn that protein-rich diets have also been found to be effective in driving weight loss. So, if losing fat is your top priority, you can deliberately increase your protein intake to speed up the process.
Eating more protein keeps you feeling full, naturally suppressing your appetite and making it easier to eat fewer calories while accelerating your metabolism.
But if you’re not trying to shed weight, you can indulge protein much moderately.
In-arguably, elderly people need a bit more protein than younger people to stay healthy and maintain their muscle mass.
As you age, your body gradually loses some of its efficiency when it comes to repairing damaged muscles.
A 19-year-old college folk might be able to hit the gym 3 days in a row without eating much protein and still see amazing results. But a 60-year-old will definitely require more.
A study found that a baseline intake of between .5 and .6 grams of protein per pound of body weight works well for older people.
Physical Activity Level
By and large, the more active you’re, the more protein you require…
And this holds true even if you’re not doing strength-training.
Endurance or long-distance athletes like marathoners and triathletes spend a lot of time training and breaking down muscles. If you belong to that camp, or you hit the gym regularly, aim for .8-1 gram of protein per pound of body weight.
Your occupation also matters…take it into account as well…
If you’re working on a construction site and then hitting up the Crossfit box 4 times a week, 1.5-2 grams per pound might be just ideal to repair your muscles and take you closer to your physique goals.
But I want to make a disclaimer…
In spite of the many numbers and guidelines herein, you absolutely need not overly worry about how much protein you’re consuming every day…
And especially if you’re already following a Paleo diet and eating animal products with nearly every meal. This habit alone puts you on the right track towards meeting your protein needs.

Rockwell Nutrition offers an excellent quality line of protein products called UltraLean by BioGenesis. UltraLean functional foods provide nutrients for science-based weight loss and blood sugar stability. They are high-protein, low-carbohydrate, low-fat, multivitamin/mineral, specialty nutrient beverages that can be used long term with a balanced, calorie-controlled diet and exercise program to achieve your desired body composition goals.
Vegetarians and Vegans
Although they do not eat meat, vegetarians do not need to be extremely disadvantaged when it comes to their daily protein intake. As long as they still include a wide variety of healthy food items in their diets, including fish, eggs, and dairy, they should still be able to easily reach their recommended daily intake of protein.[ix]
Although vegans do not consume any animal products, they can get much of their protein requirements from beans, whole grains, and dried peas, but they will need more careful planning and preparation in order to reach their required daily intake of protein and may very well benefit from using a pea protein powder supplement for times when food preparation time is at a shortage.
Vegetables, seeds, and nuts can also offer minimal amounts of the macronutrient, although they do not contain sufficient levels to be considered main sources of protein.
Elderly people have a significantly higher protein requirement than younger adults. They can need as much as fifty percent more protein than the daily recommended intake in order to prevent and combat the development of common problems brought on by old age, such as osteoporosis and sarcopenia, which is a condition that causes a decrease in muscle mass. They may need .9 to 1.2 grams of protein per kilogram of body weight.[x]
Controlling portion sizes and eating a balanced diet is an important part of getting the right amount of protein in your diet. One common mistake is eating too much protein while severely limiting carbohydrate intake from fruits, vegetables, and whole grains in an effort to lose weight and build muscle. This plan can actually backfire, as insufficient carbohydrate levels may cause your body to burn muscle instead of building it because it needs to produce more energy.
Aside from eating the right amount of protein, eating at the right time can also make a huge difference when it comes to health benefits. Most notably, it is best to consume protein sources such as trail mix, yogurt, or chocolate milk right after completing an exercise routine, as this will help repair stressed and damaged muscle tissue quickly.

But in the end, you'll get a very similar result no matter which way you think about it. Just remember that your recommended grams means grams of protein in your food, not the serving size. So for example, a 4-ounce piece of sirloin steak has 24 grams of protein.
According to the 2015 USDA dietary guidelines committee, most people are getting just about (or just under) the recommended amount of “protein foods,” meaning meat, poultry, and eggs. Here's the rub: "protein foods" doesn't include dairy, soy, or grains, so if you're eating those things (which you probably are), it's likely you're right in the middle of the recommendations without really trying.
Research published in the American Journal of Clinical Nutrition following a protein summit of over 60 nutrition experts found that the average American currently gets 16 percent of their daily calories from protein, but that we could eat more than that. The suggestion to increase protein intake isn't widely accepted though, and more research needs to be done to determine if the benefits are enough to make sweeping recommendations.
"You can always have too much of anything," Levinson says. "But [overloading on protein] is more common in athletes and body builders, especially those who use protein powders multiple times a day in addition to the other protein they're getting from their diet," Levinson explains.

It seems to me that there is a lot of confusion regarding the issue of protein intake. It is a huge debate and the research made by the experts has been very exhaustive with the question “how much protein should I eat” being brought up by everyone from the casual gym user to development scientists.
First of all, let me start by making it clear that it is essential for good health. Protein provides the building blocks that help muscles grow. It should be included at all mealtimes, particularly before and after a resistance training session. The Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilogram of bodyweight; however, this is only for sedentary adults.
PROTEIN BY NUMBERS
In regards to endurance-based exercise, the recommended protein intake range s from of 1.0 grams per kilogram per day to 1.6 grams kilograms per day depending on the intensity and duration of the endurance exercise – the more you train, the more calories you expend, the more your muscles are used and broken down, the more protein you will need.
Recommendations for strength/power exercise typically range from 1.6 to 2.0 grams kilograms per day.
IT’S NOT JUST ‘EAT MORE MEAT’
However, getting protein into your body should not be taken as “eat more meat”, even though beef, chicken and turkey (as well as milk, cheese, and eggs) do have a high protein content. Protein sources can also be found in whole grains, beans and other legumes, nuts, vegetables, and fish of course – click here for a list of protein sources. Protein supplements can be used but only if you feel that you are not getting enough to match your exercise work rate.
NOT ALL PROTEINS ARE EQUAL
The body cannot use the protein you ingest for muscle-building unless all of the necessary amino acids are present. Some foods contain ‘complete protein’ which is where they provide all the amino acids necessary to produce usable protein. Even foods known for their high protein content contain differing amounts of usable protein. For example, if a food says it contains 10g of protein, because of the inherent quality of the protein, your body may only be able to use 7g of it for efficient cell repair.

PAHs are also found in the exhaust fumes and tobacco smoke.
- Plant-based proteins are low in fat and high in fibre, vitamins and minerals.
- Plant proteins contain phytochemicals that contribute towards health and disease prevention. For example, isoflavones found in soya beans have antioxidant properties, thought to be important in the prevention of cancer and menopausal symptoms.
How much do I need?
Energy and protein
- 1g carbohydrate: 3.75 calories.
- 1g protein: 4 calories.
- 1g fat: 9 calories.
- 1g alcohol: 7 calories.
Current advice says protein only has to make up 10 to 15 per cent of your daily diet to meet your body's needs. That's around 55g for men and 45g for women.
Most of us eat more than this, and the British Nutrition Foundation puts the average adult intake at 88g for men and 64g for women.
- Around two thirds of the protein we eat is from animal sources.
- We get a quarter of our protein from cereal products (wheat, bread, oats).
- Nuts and pulses make up most of the final twelfth.
How much protein do foods contain?
Below are some examples of foods, so you can compare protein content.
You can also check nutrition labels to find out how much protein something contains.
- One skinless chicken breast (130g): 41g protein.
- One small fillet steak (200g): 52g protein.
- One beef burger or pork sausage: 8g protein.
- One portion of poached skinless cod fillet (150g): 32g protein.
- Half a can of tuna: 19g protein.
- One portion of cheese (50g): 12g protein.
- One medium egg: 6g protein.
- 150ml glass of milk: 5g protein.
- One tablespoon of boiled red lentils (40g): 3g protein.
- One portion of tofu (125g): 15g protein.
- One slice medium wholemeal bread: 4g protein.
- One slice medium white bread: 3g protein.
Tips for healthy living
- Include oily fish in your diet at least twice a week.
- Try using soya products, such as veggie mince and tofu. They will take up the flavour of the dish if you add them to stews and sauces.

Resistance training leads to an increase in protein turnover in muscle, stimulating protein synthesis to a greater extent than protein degradation; both processes are influenced by the recovery between a training and the next one as well as by the degree of training (more training less loss).
In the resistance and endurance performances the optimal protein requirements in younger people as for those who train less time are estimated at 1.3 to 1.5 g protein/kg body weight, while in adult athletes who train more time is slightly lower, about 1-1.2 g/Kg of body weight.
In subjects engaged in a hard physical activity, proteins are used not only for plastic purposes, which are incremented, but also for energy purposes being able to satisfy in some cases up to 10-15% of the total energy demand.
Indeed, intense aerobic performances, longer than 60 minutes, obtain about 3-5% of the consumed energy by the oxidation of protein substrates; if we add to this the proteins required for the repair of damaged tissue protein structures, it results a daily protein demand about 1.2 to 1.4 g/kg body weight.
If the effort is intense and longer than 90 minutes (as it may occur in road cycling, running, swimming, or cross-country skiing), also in relation to the amount of available glycogen in muscle and liver (see above), the amount of proteins used for energy purposes can get to satisfy, in the latter stages of a prolonged endurance exercise, 15% of the energy needs of the athlete.
- The physical condition.
- When needed, the desired weight.
Athletes attempting to lose weight or maintain a low weight may need more proteins.
From the above, protein requirements don’t exceed 1.5 g/kg body weight, also for an adult athlete engaged in intense and protracted workouts, while if you consider the amount of protein used for energy purposes, you do not go over 15% of the daily energy needs.
So, it’s clear that diets which supply higher amounts (sometimes much higher) of proteins aren’t of any use, stimulate the loss of calcium in bones and overload of work liver and kidney. Moreover, excess proteins don’t accumulate but are used to fat synthesis.
How to meet the increased protein requirements of athletes
A diet that provides 12 to 15% of its calories from protein will be quite sufficient to satisfy the needs of almost all of the athletes, also those engaged in exhausting workouts.

The age of uncertainty might be over, though. A Canadian exercise scientist from McMaster University has recently published the results of his meta-study on protein requirements for resistance training and come up with a definitive answer.
What He Did
Researcher Robert Morton wasn't satisfied with the results of previous protein studies or even protein meta-studies. There was a lack of agreement because of widely divergent study inclusion criteria. Subjects were different ages, had different training statuses, different protein intakes, sources, and doses.
Some used only trained participants, older people, supplements containing more than just protein, only one source of protein, shorter resistance training time periods, people who were using protein to diet, or old, frail bastards. Women were included in some studies, but not others.
Morton, however, wanted to see how big a part protein intake played for people who lifted weights. He found 49 studies involving 1,863 men and women and compiled the results.
What He Found
The studies included men and women who'd been weight training for between 6 and 52 weeks. Some used protein supplements and some got their protein from whole food. The protein doses varied from 5 to 44 grams per drink or meal.
Morton detected a distinct relationship between total protein intake and fat-free mass (muscle). Moreover, dietary protein supplementation significantly increased one-rep maxes and cross-sectional muscle-fiber area (muscles got bigger).
No real surprises there, but his statistics did show that protein intake beyond 1.62 g/kilogram didn't result in any further resistance-training related increases in fat-free mass.
"There have been mixed messages sent to clinicians, dieticians, and ultimately practitioners about the efficacy of protein supplementation," said Morton, in a press release. "This meta-analysis puts that debate to rest... protein intake is critical for muscle health and the recommended dietary allowance of 0.8 grams per kilogram per day is too low."
What This Means to You
If you're a lifter, you need more than the RDA, a lot more. But based on Morton's meta-analysis, taking more than 1.62 grams per kilogram of bodyweight a day probably won't lead to any additional growth. That 1.62 grams/kilogram, converted to pounds, looks like the following:
- 110 grams a day for a 150-pound lifter.
- 147 grams a day for a 200-pound lifter.

This particular article didn’t give specific post workout recommendations, but generally it’s recommended to consume 10-20 grams of protein in the recovery window (within 30-60 minutes post workout).
Daily Protein Recs:
Another key point the article (which was based on a recent study) suggested was that the optimal amount of protein at meals for athletes is about 30 grams. Beyond this amount there are no additional health benefits and you run the risk of storing the excess protein as fat. Fall significantly short of this number and your muscles may not be getting as much protein as they need, which means you could lose muscle mass. The 30 grams per meal recommendation actually equates to a higher daily protein intake than what typical recommendations have called for, depending on body weight, which this study did not factor in. According to traditional guidelines, the minimum amount of protein necessary to prevent deficiency is 0.8 grams/kg of body weight per day (0.36 grams/lb of body weight). That equals 49 grams for a 135 pound person. However, that’s the minimum to prevent problems and if you are an athlete you definitely need more. The typical recommendation is for endurance athletes to consume 1.2-1.4 grams of protein/kg of body weight per day (0.54-0.64 grams/lb). So a 135 pound runner, for example, would need about 73-86 grams of protein a day, slightly less than 30 grams x 3 meals. Strength athletes need more, 1.4-1.7 grams/kg of body weight per day (0.64-.77 g/lb). Whether you go with the body weight recommendation or the 30 grams times 2 meals, these protein levels are not difficult to obtain if you are a meat eater. The key is to space your protein intake more evenly throughout the day, as it’s likely that your breakfast falls short. An egg, for example, has 6 grams of protein while a 6 oz steak has about 42. Vegetarians will have to work harder to make sure they meet their protein needs. It’s okay to add a protein powder or bars as a supplement if you are not getting enough protein from food alone but aim to meet your needs from food first, supplements second. Some good sources of protein are lean meats, chicken, fish, eggs, soy, dairy, nuts and nut butters, seeds, and beans.

Dehydration: A study found that as protein intake increased hydration went down, likely because the body has to use more water to flush out that additional nitrogen. Make sure to drink more water!
Best sources: Animal products are some of the highest protein content foods, like chicken, turkey, fish, beef, shrimp, lamb, scallops, eggs, and sardines. But then there’s soybeans, nuts and nut butters, legumes, as well as dairy products like milk, cheese, Greek yogurt, and cottage cheese that are all excellent sources. All veggies have a little protein so you’re sure to get protein with almost any nutrient-dense food you choose.
Current consumption: Despite protein showing up on more food labels, many of us are already getting way more than our 46 or 56 grams. In fact, men ages 20 plus get an average of 98.9 grams of protein a day, and women ages 20 plus get 68 grams, according to the U.S. Department of Agriculture's What We Eat In America.

So, for a person of 70 kilos, we would be talking about between 140 grams and 175 grams of protein daily.
When distributing this protein at each meal, we must do so by ensuring 0.4-0.55 grams of protein per kilo of weight per meal.
As for fats, we can move between 0.8 and 1.2 grams per kilo of weight, although this range can be extended up to 0.5 grams in concrete protocols and not very durable or above 1.2 depending on personal preferences.
In women, it is preferable to move towards the upper end of the range.
Finally, the rest of the calories are destined for carbohydrates. In this way, we will generally be moving between 3 and 5 grams of carbohydrates per kilo of weight.

Protein is made up of building blocks called amino acids. Your body makes some amino acids. These are called nonessential amino acids. Other amino acids must come from the foods you eat. These are called essential amino acids. A protein with all the essential amino acids is considered a higher quality or complete protein. Animal sources of protein such as meat, milk and eggs are complete.
The source can be important. A protein lacking one of more essential amino acids is considered incomplete. Plant sources of protein don’t contain all the essential amino acids your body needs and are considered incomplete.
Why do we need protein?
- Growth (especially children, teens, pregnant women)
- Tissue repair
- To make essential hormones and enzymes in the body
- For energy if other energy sources, like carbohydrates, are not available
How much do we need?
You only need about 15-20% of your daily calories from protein and most American’s get enough. The Recommended Dietary Allowance (RDA) for most healthy adults is approximately 50-60 grams per day. The RDA for growing children, adolescents, and pregnant women is higher.
Common sources in the diet. You can see how easy it is to get the recommended amount.
|Food source||Grams of protein|
|4 ounces grilled chicken breast||34|
|4 ounces broiled lean steak||27|
|1/2 cup cottage cheese||14|
|1 cup cooked kidney beans||13|
|2 tablespoons peanut butter||8|
|8 ounces milk (1% fat)||7|
|4 ounces tofu||7|
|4 ounces cooked pasta noodles||6|
|2 slices whole wheat bread||5|
How can you be sure you are getting enough complete protein?
You can still get all of your essential amino acids from vegetable or plant sources if you eat a variety of plant-based foods.
Do athletes need more protein?
Extra protein in the diet isn’t usually necessary. Contrary to popular belief, eating more won’t give you more muscle. The only way to make your muscles bigger is to exercise the muscles. If you eat too much protein, the extra amount that is not needed for growth and repair is just extra calories. Extra calories, regardless of the source get stored as body fat.
Words to know
Essential amino acids. Amino acids that our bodies cannot make and we must get from food sources
Nonessential amino acids.

“High protein intake promotes the growth of preneoplastic foci in Fischer #344 rats: evidence that early remodeled foci retain the potential for future growth.” J. Nutr. 121 (1991): 1454–1461.
[vi] Youngman LD, and Campbell TC. “Inhibition of aflatoxin B1-induced gamma-glutamyl transpeptidase positive (GGT+) hepatic preneoplastic foci and tumors by low protein diets: evidence that altered GGT+ foci indicate neoplastic potential.” Carcinogenesis 13 (1992):1607–1613.
[vii] Levine ME et al. Low Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population. Cell Metab. 2014 Mar 4;19(3):407–17.
[viii] Fung TT et al. Low-carbohydrate diets and all-cause and cause-specific mortality: two cohort studies. Ann Intern Med. 2010 Sep 7;153(5):289–98.
[ix] High-Protein, Low-Carb Diets Explained, accessed January 15, 2015.
[x] High-Protein Diets, accessed January 15, 2015.
*DERIVING THE ABOVE MACRONUTRIENT RECOMMENDATIONS:
To calculate these numbers, you have to look at the Recommended Dietary Allowance (RDA) for protein and the Adequate Intake, or “AI”, set for essential fats in the Dietary Reference Intake (DRI) tables for macronutrient composition (reference #10). These DRIs are developed by the Institute of Medicine, based on the available relevant evidence. The RDA is a specific recommended level of intake that should be adequate for 97.5% of a normally distributed population. The AI is what most people in the population eat on average and is used when there is not enough evidence to set an RDA.
Using the average requirements as target intakes (a strategy even suggested in the DRI tables), a man weighing 175 pounds who eats a 2500-calorie diet would require 63.6g of protein and 18.6g of essential fats per day.

Here is the conclusion of their analysis:
“Although Natural Hygiene and Life Science do not endorse gram-counting, calorie-counting or a preoccupation with minimal daily requirements, it seems that a reasonable estimate of the protein needs of an adult is probably in the 25 to 30 grams daily range — or about 1 gram per five pounds of body weight. If a person eats a varied diet of fruits, vegetables, nuts, seeds and sprouts, he is assured that he will meet this protein requirement, along with all the other nutrient needs.”
Numerous other studies have indicated that the human body’s true protein requirement for good health is less than 5% of the diet.
Raw Food Explained goes on to say, “During the last sixty years, several researchers (Rose, Boyd, Berg, et al) all independently proved that between 3.7% and 4.65% of the total food intake was all the protein necessary to maintain good health. These percentages are equivalent to about 24 to 30 grams of protein.”
This protein estimate is further validated by the Tarahumara indigenous people of Northwestern Mexico renown for their amazing ability to run 200 miles in two days at elevations of 4-8,000 feet. Their diet consists mostly of maize, beans, greens, and squash, while animal proteins are rarely consumed, comprising only 5% of the diet.
Consuming more protein than this small amount can lead to excess protein related health problems(considered more debilitating than protein deficiency) which may include:
1. Excessive nitrogen buildup in the muscles resulting in chronic fatigue;
2. Protein poisoning resulting in headaches, general achiness, and allergy-type symptoms such as a burning of the mouth, lips and throat, rashes, etc. Many allergy symptoms may well be the result of protein poisoning.
3. A disturbance of the delicate natural balance of the human hormonal system due to the abnormal amounts of hormones (for the human) existing in the animal parts eaten;
4. Additional strain on the liver, kidneys and adrenals while attempting to eliminate the toxins created by the excessive protein, uric acids, and foreign hormones;
5. Excessive body acidity resulting in joint pains, bone deterioration, and arthritic symptoms;
6. Digestive complaints due to the inefficient digestion of the meat, which is impossible to fully digest (particularly once antibiotics have been administered at any point in life, but especially if more recently);
7.

So a 160-pound person should eat about 55 to 60 grams of protein a day.
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For example, the hormone insulin, secreted by the pancreas, works to lower the blood glucose level after meals. Insulin is made up of forty-eight amino acids.
Enzymes, which play an essential kinetic role in biological reactions, are composed of large protein molecule. Enzymes facilitate the rate of reactions by acting as catalysts and lowering the activation energy barrier between the reactants and the products of the reactions. All chemical reactions that occur during the digestion of food and the metabolic processes in tissues require enzymes. Therefore, enzymes are vital to the overall function of the body, and thereby indicate the fundamental and significant role of proteins.
Energy provision. Protein is not a significant source of energy for the body when there are sufficient amounts of carbohydrate and fats available, nor is protein a storable energy, as in the case of fats and carbohydrates. However, if insufficient amounts of carbohydrates and fats are ingested, protein is used for energy needs of the body. The use of protein for energy is not necessarily economical for the body, because tissue maintenance, growth, and repair are compromised to meet energy needs. If taken in excess, protein can be converted into body fat. Protein yields as much usable energy as carbohydrates, which is 4 kcal/gm (kilocalories per gram). Although not the main source of usable energy, protein provides the essential amino acids that are needed for adenine, the nitrogenous base of ATP, as well as other nitrogenous substances, such as creatine phosphate (nitrogen is an essential element for important compounds in the body).
The recommended protein intake for an average adult is generally based on body size: 0.8 grams per kilogram of body weight is the generally recommended daily intake. The recommended daily allowances of protein do not vary in times of strenuous activities or exercise, or with progressing age. However, there is a wide range of protein intake which people can consume according to their period of development. For example, the recommended allowance for an infant up to six months of age, who is undergoing a period of rapid tissue growth, is 2.2 grams per kilogram. For children ages seven through ten, the recommended daily allowance is around 36 total grams, depending on body weight. Pregnant women need to consume an additional 30 grams of protein above the average adult intake for the nourishment of the developing fetus.
Sources of protein.

Do older adults have higher protein requirements than younger adults?
There is still limited research about the protein needs of older adults, but the available research has raised concerns that older people, especially those over 70 years, may need a relatively high amount of protein – 25% more – in their diet compared to younger adults.
The increased need is thought to be due to significantly less efficient use of protein by the body.
As the overall energy needs of older people are less it is important that the food consumed is 'nutrient-dense' and that foods containing protein are eaten at most meals.
As protein needs increase in times of illness or following surgery; that is, when the body is repairing itself; older adults may need more for this reason also.

Protein supplementation post exercise should be about 20 grams for young individuals and 30 to 40 grams for middle-aged and older individuals. The amount of protein post exercise for older individuals can be reduced by adding 2 to 3 grams of L-leucine. If weight reduction is a goal, caloric restriction should be accompanied with an increase in protein consumption. This requires that the percentage of protein in the diet be increased to about 35% of total macronutrients.
Suggested Daily Protein Consumption
Distribution of Daily Protein Consumption Based on a 2,500 Caloric Diet with Protein encompassing 30% of the Total Macronutrients:
- Basic 3 meals of the day
- Breakfast – 40 grams
- Lunch – 45 grams
- Dinner – 55 grams
- Post Exercise Workout
- Within 30 minutes post exercise – 25 grams
- Approximately 30 to 45 minutes before bedtime – 25 grams
Total Daily Protein Consumption – 190 grams
- Beasley JM et al. The role of dietary protein intake in the prevention of sarcopenia of aging. Nutrition in Clinical Practice 28:684–690. 2013.
- Beelen M1, et al. Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. American Journal of Physiology: Endocrinology and Metabolism 2008,295:E70-77. doi: 10.1152/ajpendo.00774.2007.
- Cribb PJ and Hayes A, Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and Science in Sports Exercise 38:1918-1925, 2006.
- Cuthbertson D, et al. Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle. FASEB Journal 19:422-424, 2005.
- Esmarck B, et al. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Journal of Physiology 535:301-311, 2001.
- Ferguson-Stegall L, et al. Aerobic exercise training adaptations are increased by postexercise carbohydrate-protein supplementation. Journal of Nutrition and Metabolism 2011,2011:623182. doi: 10.1155/2011/623182.

How Much Protein In A Macronutrient
Proteins are an important nutrient in our diets, but how much protein you need depends on your sex, weight, and activity level.
Proteins help give shape to some of the cells that make up your body’s tissues. Some proteins act as hormones or neurotransmitters (chemical messengers) so they influence mood, appetite, and sleep. Also, the liver uses amino acids to produce glucose for energy, so eating enough protein can aid in weight loss.
However, too much protein can be harmful. Overconsuming protein can increase the amount of acid in your blood which may cause symptoms like stomach pain, nausea, vomiting, diarrhea, or fatigue. These symptoms come from the gut reacting poorly to the extra protein intake.
This article will discuss the differences between dietary protein sources, the average daily amounts for each source, and the recommended levels for those over 20 years old.
Sources of protein
Proteins are the main component of meat, seafood, eggs, milk, nuts, and other foods that contain large amounts of protein. They occur in two basic forms: complete or incomplete.
Complete proteins are made up of all nine essential amino acids that we need to survive. These include dairy products like milk, cheese, and yogurt as well as meats, fish, and some vegetables.
Incomplete proteins do not have enough of one or more of these essential amino acids and so they cannot be completely converted into protein. Examples of these are peas, grains, and most fruits.
We usually don’t worry too much about which type of protein is in what food, but it does matter because individuals with vegetarian diets may lack certain amino acids, while others may suffer from nutritional deficiencies due to excessive intake of specific ones.
Overall though, eating a wide variety of high quality protein sources is important for overall health and performance.
Benefits of protein
Proteins are an important part of your diet! They help promote bone growth, muscle development, skin health, and many other things.
You’ve probably heard about how much protein you need to eat per day, but it can be hard to know exactly how much is needed for individual needs.
That’s why we have some general guidelines. People usually refer to them as “recommended levels” or “minimum requirements” for each macronutrient.
These recommendations are actually averages though- there isn’t one size fits all when it comes to proteins. Different people have different genetics, so they require different amounts to maintain healthy weight.

Based off of most research and review studies, 0.82g/lb of protein would be the highest limit recommended (Phillips & Van Loon, 2011), and many studies, as you can see above, conclude lower than this. 0.82g/lb at this point seems to be the higher end of the spectrum and this recommendation often includes a double 95% confidence level, meaning they took the highest mean intake at which benefits were still observed and then added two standard deviations to that level to make absolutely sure all possible benefits from additional protein intake are utilized.
At this point the average suggested 1g -2g of protein per pound of overall bodyweight is a reach, especially on the 2g per pound side. Several of the above studies also looked at athletes that in some cases trained intensely for 1-1.5 hours per day with heavy resistance training. Also some of the studies looked at athletes in an energy restricted state aka a negative energy balance. Even with these variables, it seems that the 1g – 2g per pound model is an over exaggeration.
Could You Need More Protein Than The Above Suggested?
There has been some recent research to suggest that some scenarios may need more protein than the above studies suggest. Now these reviews have been challenged and at this point it is still not fully clear if the 0.82g threshold is sufficient or if some scenarios may warrant more protein. The most popular referenced research suggesting more protein would be Eric Helms look at protein requirements. In this article he shows research and presents and argument in favor of higher protein in very lean athletes that are undergoing a large energy restriction. Basically lean athletes that are dieting very hard, he would suggest, require more protein. There is some great information here and should potentially be taken into count when recommending protein intake. Below is a link to the Eric Helms paper for more clarity.
“A Systematic Review Of Dietary Protein Intake During Caloric Restriction In Lean Athletes: A Case For Higher Protein”
What Do You Recommend For Your Clients?
It first depends on the situation. Each person I think has a different requirement, for several reasons. The amount of exercise they do daily / weekly, the intensity and type of training they perform, their current body fat %, and even their genetics can play a role. In addition a persons personal preference for macros can affect how much I would recommend.

Weight yourself in pounds and divide by 2.2 and then multiply it by .8 to find your protein RDA. However, it’s a general recommendation. RDA measurement should also take your age, ideal body weight, height and activity into consideration. Go to your doctor or a registered dietitian to help you figure out your absolute protein limit.

|| Checking for direct PDF access through Ovid
Current athlete-specific protein recommendations are based almost exclusively on research in males.Using the minimally invasive indicator amino acid oxidation technique, we determined the daily protein intake that maximizes whole-body protein synthesis (PS) and net protein balance (NB) after exercise in strength-trained females.Eight resistance-trained females (23 ± 3.5 yr, 67.0 ± 7.7 kg, 163.3 ± 3.7 cm, 24.4% ± 6.9% body fat; mean ± SD) completed a 2-d controlled diet during the luteal phase before performing an acute bout of whole-body resistance exercise. During recovery, participants consumed eight hourly meals providing a randomized test protein intake (0.2–2.9 g·kg−1·d−1) as crystalline amino acids modeled after egg protein, with constant phenylalanine (30.5 mg·kg−1·d−1) and excess tyrosine (40.0 mg·kg−1·d−1) intakes. Steady-state whole-body phenylalanine rate of appearance (Ra), oxidation (Ox; the reciprocal of PS), and NB (PS − Ra) were determined from oral [13C] phenylalanine ingestion. Total protein oxidation was estimated from the urinary urea–creatinine ratio (U/Cr).A mixed model biphase linear regression revealed a break point (i.e., estimated average requirement) of 1.49 ± 0.44 g·kg−1·d−1 (mean ± 95% confidence interval) in Ox (r2 = 0.64) and 1.53 ± 0.32 g·kg−1·d−1 in NB (r2 = 0.65), indicating a saturation in whole-body anabolism. U/Cr increased linearly with protein intake (r2 = 0.56, P < 0.01).Findings from this investigation indicate that the safe protein intake (upper 95% confidence interval) to maximize anabolism and minimize protein oxidation for strength-trained females during the early ~8-h postexercise recovery period is at the upper end of the recommendations of the American College of Sports Medicine for athletes (i.e., 1.2–2.0 g·kg−1·d−1).

Are You Eating Enough Protein To Build Muscle?
When it comes to building some serious muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is extremely important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for.
Your muscles are made up of over 25% protein (a very significant amount!) along with up to 75% water and stored glycogen (carbohydrates). While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of protein to consume becomes the tricky part.
I ‘ve seen recommendations that range from as low as 50 grams per day to as much as 3 times your bodyweight. Although it sounds good in theory, the traditional ‘more is better’ approach doesn’t necessarily work here. So how much protein do you need when trying to get huge?
Protein To Build Muscle | Common Recommendations
The American Dietetic Association’s RDA (recommended daily allowance) for protein is 0.36g per pound of bodyweight. This would mean that as a bare minimum, a 180lb male only needs 65 grams of protein per day to meet requirements. One thing to note is that these requirements are based off of sedentary individuals and those that are more active will have a slightly higher RDA.
The National Strength and Conditioning Association (N.S.C.A.) recommends that active people consume 0.4g to 0.6g per pound of bodyweight with as much as 0.8g for a competitive athlete. What is important to note is that with a higher overall activity level the requirement goes up. I think it is safe to say that if you are trying to build muscle you will be on the higher end of the spectrum.1
Protein To Build Muscle | How Much Is Really Enough?
Popular belief is that in order to build muscle you must consume up to 1.0g of protein per pound of bodyweight. For some of you that might seem high and for others it might seem too low. The answer to that is really, it depends.
Research shows that the average trainee looking to build muscle can benefit anywhere from .6g to around 1.1g of protein per pound of bodyweight.

The protein requirement is calculated by converting 175 pounds to 79.5 kilograms, and then multiplying 79.5 kilograms by 0.8 grams, the recommended daily protein intake based on body weight. The AI for essential fat is 18.6 grams for adult men. However, because whole plant foods naturally contain fat, if you eat a WFPB diet and don’t overdo the nuts and seeds, you’ll get more than the bare minimum of essential fats – around 40 grams is more likely.
PROTEIN: 63.6 grams at 4 calories per gram = 254 calories from protein.
FAT: 40.0 grams at 9 calories per gram = 360 calories from fat.
CARBS: The remaining calories are carbohydrate, which are calculated by subtraction:
2,500 (total) – 254 (protein) – 360 (fat) = 1,886 calories from carbohydrate.
In terms of percentage of calories, this comes out to approximately 10% protein, 14.5% fat, and 75.5% carbohydrate.

Finding the proper protein and carbohydrate balance can help maximize your energy levels, maintain a healthy body weight and increase your satiety after meals. Carbohydrates are generally the main fuel source for humans. However, consuming too many carbs can lead to unwanted weight gain.
The Institute of Medicine has established minimum recommended dietary allowances, or RDAs, for protein and carbohydrates. The RDA for carbohydrates is 130 grams per day for adults. Protein RDAs are 46 grams per day for women, 56 grams per day for men. Regardless of the protein and carb balance that’s appropriate for your individual needs, aim to consume at least the RDA for protein and carbs each day.
Macronutrient Distribution Ranges
The Institute of Medicine has also established acceptable macronutrient distribution ranges, or AMDRs, for carbohydrates and protein. AMDRs are percentages of your total daily calorie intake that should come from carbohydrates, protein and fat. Based on these guidelines, you should consume between 45 and 65 percent of your daily calories from carbohydrates and 10 to 35 percent of your calories from protein. For a 2,000-calorie diet, this means consuming 225 to 325 grams of carbs and 50 to 175 grams of protein each day.
Balancing Protein and Carbs for Weight Loss
High-protein, low-carb diets are often effective for weight loss because they can lead to a reduction in calories. However, consuming a diet too low in carbs is difficult to adhere to long-term. A study published in a 2012 edition of the “British Journal of Nutrition” reports that a reduced-calorie diet with a one-to-two protein/carb ratio was most successful for diet adherence, body-fat reduction, reduced waist circumference, a lower waist-to-hip ratio and preservation of lean body mass compared with diets with one-to-four or one-to-one protein/carb ratios. For example, an effective 1,200-calorie weight-loss diet may contain 140 grams of carbohydrates, 70 grams of protein and 40 grams of fat.
Athletes have slightly higher carbohydrate and protein needs compared to sedentary individuals. The Academy of Nutrition and Dietetics reports that endurance athletes require 2.3 to 5.5 grams of carbohydrates for each pound of body weight and 0.5 to 0.9 grams of protein per pound of body weight each day.

Overweight women generally need 1,000 to 1,600 calories, while overweight men usually require 1,200 to 1,600 calories per day for weight loss, according to the National Heart, Lung and Blood Institute.
According to the Institute of Medicine, all adults should aim to consume 45 to 65 percent of their daily calories from carbohydrates. Carbs provide 4 calories per gram. Therefore, if you’re consuming 1,600 calories a day aim for 180 to 260 grams of carbs, if you eat 2,000 calories a day shoot for 225 to 325 grams and if you consume 2,400 calories aim for 270 to 390 grams of carbs each day. Brown University reports that athletes should aim for about 65 percent of their calories from carbs; however, since low-carb, high-protein diets can be effective for weight loss, if you’re overweight aim for closer to 45 to 50 percent of your calories from carbohydrates.
Healthy Proteins and Carbs
Choosing a wide variety of nutritious proteins and carbs each day will help people over 50 meet their daily protein and carb needs. Healthy, high-protein foods include lean meats, skinless poultry, seafood, egg whites, soy products, seitan, legumes, low-fat dairy products, nuts and seeds. Nutritious, or "good," carbohydrates are found in low-fat milk and yogurt, whole grains, legumes, fruits, vegetables, nuts and seeds. Limit or avoid high-fat meats, full-fat dairy foods, added sugars, sugary drinks and sweets.
- Centers for Disease Control and Prevention: 2008 National Health Statistics Reports
- Nutrition and Metabolism: Dietary Guidelines Should Reflect New Understandings about Adult Protein Needs
- Aging Health: Optimizing Bone Health in Older Adults: The Importance of Dietary Protein
- Clinical Nutrition: Optimal protein intake in the elderly
- U.S. Department of Agriculture; U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- National Heart, Lung and Blood Institute: How are Overweight and Obesity Treated?
- Brown University: Sports Nutrition
- Mature Older Woman image by Mat Hayward from Fotolia.com

Why Athletes Need a Healthy Dose of this Nutrient
Protein is an essential part of human life. You have it in every cell, muscle, and organ in your body. You need it for growth, for strength and for energy.
This means that it is also an essential part of our diets—particularly for athletes who want to stay strong and sharp.
“In general, protein is important for building just about any of the tissues of the body, including the cells that support our immune system and organ health,” says fitness, health and wellness expert, Tom Nikkola. It also helps to repair muscles after strenuous exercise, which allows athletes to get back to training sooner.
When doctors and specialists discuss how much protein you need in your daily diet, the answer varies based on age, gender, weight, activity level and training goals. The Institute of Medicine recommends 46 grams of protein per day for the average woman and 56 grams for the average man.
However, martial artists can benefit from much more. The Academy of Nutrition and Dietetics and the American College of Sports Medicine both recommend athletes eat 1.2 to 2 grams of protein per kilogram of body weight. For a 150-pound person, that boosts the 56-gram a day intake to between 82 and 136 grams.
The numbers can be a bit much. But the facts are quite simple. Whether your goal is to lose weight, improve strength or increase energy, the right amount of protein in your diet will help you get it done, so consulting with an expert and trying new dietary programs is encouraged.
Take with Food
Including protein at every meal is a smart strategy, says NikKola. There are many ways to get your daily dose of protein, regardless of any special diet needs. Here are a few examples of food high in protein that you should add to your daily routine:
- Beans and Peas: Green beans and green peas don’t count—it’s the black beans, lentils, chickpeas, and their relatives that are good sources of protein and fiber.
- Nuts: Almonds, walnuts, and other nuts provide healthy fats, vitamins and antioxidants. They’re also fat-full, so they’re filling too. But don’t overdo it! An ounce a day is a good guide. For peanut butter, choose natural options without added sugar, salt and oil.
- Quinoa: Not all whole grains are equal in protein.

Muscle protein synthesis is enhanced in the post-exercise period.2
Food intake slows muscle protein breakdown and initiates muscle protein synthesis; exercise augments this effect. As such, eating food (especially protein foods) and exercising, (especially strength training) are important aspects of building more muscle.2
If your goal is to develop more muscle mass and get stronger, pay attention to the following:
The emphasis of this article is on nutritional considerations for muscle hypertrophy, so I will limit the discussion of resistance training here, and instead focus on the importance of dietary protein, as well as the impact of adequate calories, carbohydrates and creatine supplementation, since those are major factors that support muscle growth.
For decades, research has been conducted to determine the ideal quantity of protein needed for muscle protein synthesis. Historically, the majority of this research has been performed in men. The limited science looking at differences between men and women indicates that men may have a higher protein requirement than women because they oxidize (burn) more amino acids at rest and in exercise.5 Since accurate information pertaining to women is hard to come by, you can choose to follow these guidelines exactly, or modify based on your own personal experiences.
With regards to total amount of protein, the recommendation of 1.7 to 1.8 grams of protein per kilogram of bodyweight per day, appears to apply fairly accurately to women.3,4 Some people feel that more protein than this is even more effective, but researchers have shown that the muscle-building effect tops out at 2.0 grams of protein per kilogram per day.7 The benefits of a higher intake of dietary protein extend beyond muscle hypertrophy:
Research has suggested that there is a ceiling for how much muscle protein can be synthesized per gram of protein eaten per meal – termed the “muscle full effect”.8 Researchers found that 20 to 30 grams of protein in a meal is all the body can use to stimulate protein synthesis.8 However, as noted by Philips et al, 20154, these dose-response studies have been limited to lower-body resistance exercises, thus it remains unknown whether or not the absolute dose of protein required to maximally stimulate hypertrophy following upper and lower body exercises is greater than 20 to 30 grams (in other words: research isn’t perfect and does not represent every person in the population, so this “limit” per meal may not be factual).

Plenty of boutique gyms and studios will sell protein shakes or smoothies and they can be a convenient way to increase your intake protein, which is needed to support muscle growth. However, Collier adds that protein shakes aren't superior to good protein intake from food, so it's always better to opt for the real deal if you can. "If you are opting for shakes or powders, I would recommend choosing products that have a reasonable amount of protein in them but have no added nasties or sugars," says Tongue. How much protein should the average adult consume? "This is a question of much debate," says Collier. "Both the EU and the US recommended daily intakes of protein are just 50 grams per day; this is the absolute minimum and it's a level that's relatively easy to consume." Typically, most people who consume a varied diet manage to consume more than this amount. As Collier explains though: "The problem with a simple figure is that it doesn't relate to anything in respect of protein quality; there are essential minimum intakes of each of the nine essential amino acids set by the World Health Organisation. "There are different
methods of looking at the quality of protein, and the most validated ones look at the breakdown of amino acids and how readily the proteins are digested and absorbed," he adds. "Proteins with the highest scores are animalbased, mainly because individual plant-proteins tend to have lower amounts of one or more of the key amino acids. However, a combination of more than one plant-based protein source also gives a perfect score." Consuming good amounts of protein can help maintain an optimal body composition, a healthy metabolism, and good athletic performance. "As a rule of thumb, you should aim to get between 20-30% of your total energy intake from protein," says Collier. Can you eat too much protein? "Yes definitely," says Tongue. "While protein helps us to stay feeling full, we know that if we eat too much of it, without cutting back on other calories, it will be converted to fat. "In addition to this, if we're getting this protein from animal sources, in particular red meat, it could raise our risk of certain cancers, high blood pressure and heart disease," she adds. "People who have any underlying kidney conditions should also avoid excess protein, as this will increase pressure on the organ."

Think “ if you don’t use it you loss it.” This is why, as one ages, it is important to participate in a regular resistance exercise training program. Another reason for the decline in muscle mass and strength is due to “anabolic resistance”. Characteristics of anabolic resistance include a blunted protein synthesis response to resistance exercise and dietary protein including protein consumed immediately post exercise.
Therefore, with advancing age the amount of dietary protein necessary to maintain muscle mass increases.
Dr. John Ivy on connection between aging, protein, and muscle mass.
Dietary Protein Requirements
Dietary protein is a vital nutrient that supplies needed amino acids that are used to make enzymes, hormones, neurotransmitters, antibodies, and serve as the building blocks for repair and growth of all tissues of the body including muscle. There are 20 amino acids that the body requires for these purposes. Of these 20 amino acids, 11 can be produced in the body itself and are referred to as non-essential amino acids, while 9 are referred to as essential amino acids because they have to be obtained through dietary means.
Not all dietary proteins are equal in nutrient value. As mentioned above, protein is made of amino acids and each protein has a unique amino acid profile. Proteins can be classified as complete or incomplete proteins.
- A complete protein is one that has an adequate proportion of all 9 essential amino acids necessary for the dietary needs of humans. Complete proteins are typically animal-based proteins such as meat, fish, milk, cheese and eggs. However, there are some plant sources of protein that are considered complete such as soy, quinoa, buckwheat, hemp, and spirulia.
- An incomplete protein is one that lacks one or more of the essential amino acids or does not have an adequate proportion of one or more of the essential amino acids. However, just because a protein is incomplete does not mean that it is not beneficial. Meals are not generally made from a single food item, and combining the right combination of incomplete proteins can provide the necessary essential amino acids required by the body. Proteins that are combined to provide a complete amino acid profile are known as complimentary proteins. Examples are brown rice and black beans or kale and almonds.
As mentioned above, the RDA for protein is 0.36 g per lb. of body weight, and represents the quantity of protein that should be consumed daily to meet population needs and to prevent deficiency.

New evidence suggests that the RDA of protein for those age 65 and older should be closer to 1-1.5 grams per kilogram of body weight or .45-.68 grams per pound.
The higher end of that range is recommended for seniors with illnesses. The exception of course is for those who have kidney issues.
Is too much protein bad?
A lot of people think that eating too much protein is bad for your kidneys. But it turns out it’s just a myth. It can be harmful to kidneys, but mainly only in people who already have kidney issues.
When it comes down to it, it is really really difficult to eat too much protein. The reason is just because protein is so filling, especially when you get it from real food sources (not supplements).
Don’t forget, eating protein does not mean you need to eat more meat. There are so many plant based protein options out there.

Why Is Protein Vital In Your Diet Plan?. If your child is aged in between one and 3 years, they call for 13 grams of healthy protein a day..
Do not disregard clinical recommendations or postpone examination with your healthcare specialist as a result of info that you have kept reading this web site. Constantly read the tag of any supplements or all-natural health and wellness products you acquire and also make use of only as directed.
Other diets, such as the Low Carb diet, Not eating diet, and HCG diet, are basically just buzz and also can be harmful to your wellness. When getting in adolescence, men require around 20 percent a lot more iron throughout the stage of quick muscle growth.
How Much Healthy Protein Should You Eat Everyday?
The body needs water, healthy protein, carbs, fats as well as a selection of vitamins and minerals to maintain it. Upon ingestion, protein molecules are dispersed to body components such as bone, hair, muscular tissues, eyes and also fingernails, which depend on protein to exist. Because the human body is constantly taking in and also re-building body tissue, constant daily consumption of healthy protein is crucial.
The majority of children enjoy a warm glass of milk, specifically before bedtime. In fact, your youngster will certainly obtain 8 grams of healthy protein from one glass of milk. High blood pressure is still believed to be an ‘grown-up’ problem.
Healthy Protein Fuel
This is even truer as a private obtains leaner, since more of it is required to retain muscle mass when calories are being cut. One of the main advantages of a healthy protein abundant diet regimen is that it promotes toughness and muscle mass. This is because muscle mass is generally made up of protein.
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Why Is Protein Essential For Kids’ Growth?
You can discover lots of tasty healthy protein abundant dishes online and prepare delicious dishes according to preferred taste of your kid. The power need for teenagers is more than for kids, however not as high as for many adults. The everyday calorie demand for healthy adults is a little greater, at 2,200 to to 3,000 calories a day for men and 1,800 to 2,400 calories a day for ladies. Whether you are a teen or a grown-up, readjust your calorie consumption according to your exercise degrees and also weight goals.

For a 140 pound person, that would equate to 45-50 grams of protein.
- Those involved in heavier training or endurance type training, may need higher amounts. A protein consumption of 1.4 to 2.0 grams of protein per kilogram of body weight is a general recommendation for those with more intense physical activity.
- In general, protein will allot for 10%-30% of calories consumed in a balanced diet.
In other words, make sure you fit in some protein regularly! My personal favorites are eggs, beans, the occasional serving of red meat, dairy, and protein supplements.
Your Turn – Do you think you get enough protein? What’s your favorite way to get protein in your diet?
Muscle Milk® is an ideal blend of protein, fats, good carbohydrates and 20 vitamins and minerals to provide sustained energy, spur lean muscle growth and help provide recovery after tough days.
Disclosure: Compensation was provided by Muscle Milk via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Muscle Milk.

Protein is essential for growth, energy, and tissue repair. Athletic performance depends on muscle strength, and muscles are made of protein. Although athletes who are involved in strength and endurance training may need slightly more protein, it’s a mistake to think you can simply build up muscles by eating lots of protein. Exercise, not dietary protein, increases muscle mass.
The amount of protein adolescents need varies at different stages of development. As a rule, boys and girls between ages 11 and 14 need half a gram per pound of body weight daily. Thus, a young teenager weighing 110 pounds needs about 50 g of protein a day. Between ages 15 and 18, the RDA drops slightly. As with all essential nutrients, common sense is the rule—you don’t have to weigh every gram on a scale. Each gram of protein provides 4 calories—the same as carbohydrates—and protein should make up about 10% to 12% of each day’s calories. As a general rule, there are approximately 22 g of protein in 3 oz of meat, fish, or poultry. An 8-oz glass of milk contains about 8 g of protein. Therefore, an average teenager who is drinking 3 glasses of milk a day does not need enormous amounts of meat to meet his daily protein requirement.
The protein in foods of animal origin is termed complete or high-quality protein because it contains all the essential amino acids in about the proportions humans need. Vegetable proteins are called incomplete because, except for soybeans, they have low levels of one or more essential amino acids. You don’t have to eat animal products to obtain high-quality protein, however.
People on vegetarian diets take care of their protein needs by pairing plant foods that balance each other’s shortfalls. Pairing foods in this way is called protein complementation. Eating a grain and a legume does the trick; beans and tortillas, a peanut butter sandwich on wheat bread, and black-eyed peas and rice are good examples of protein complementation. You can also compensate for any lack in a plant-based food by adding a small amount of animal-derived protein, such as in pasta with cheese or cereal with milk.

Amino acids are considered the primary building blocks of your body because they are found in muscles, tendons, bone, skin, hormones, tissue, enzymes, red blood cells, and more [17
Protein is also positively correlated with bone health, as studies have found that adequate protein intake is associated with better bone strength, a slower rate of bone loss, and reduced risk of hip fracture, especially among the elderly [18
How much protein do you need?
How much protein you need per day varies with age and can increase significantly with physical activity, injury, and/or illness. The Dietary Reference Intake (DRI) for protein for adults is as follows:
Sedentary men and women:
0.8 g protein/kg of body weight/day [19
Sedentary adults over 65 years old:
1 to 1.2 g protein/kg of body weight/day [20
Athletes and highly active people:
1.2-2.0 g protein/kg of body weight/day, depending on training needs and goals [21
These numbers will vary depending on your activity level, age, and other needs, so talk with a dietitian or your healthcare provider to see what is right for you.
Dietary sources and supplementation
Good protein sources include eggs, dairy, lean meat, poultry, fish, beans, lentils, soybeans, tofu, and supplements (such as protein powder
or protein-fortified foods).
However, some athletes, weight lifters, older adults, active individuals, vegetarians/vegans, and individuals with a chronic illness may find it challenging to get enough quality protein from foods, so this population may benefit from using a protein powder supplement to help meet their protein goals.
Vitamin B12 is a water-soluble vitamin that is necessary for the development, myelination, and function of the central nervous system, as well as red blood cell formation and DNA synthesis [22
It’s also crucial for rebuilding bones, as a vitamin B12 deficiency has been associated with increased fracture risks, lower bone mineral density, and reduced bone turnover, especially in those who follow a vegetarian or vegan diet [23
How much vitamin B12 do you need?

Got my answer thanks.
Got my answer thanks.
Last edited by Ayla2010; 01-18-2013 at 10:04 PM.
0.7 - 1 gram per LEAN pound of bodymass (nobody is 0% bodyfat) is great for muscle maitinance for both men and women. I'd recommend that if you're not working out you stick to the lower end of that scale (0.7 grams) and if you do workout you could go a little higher (0.9 - 1 grams). Then, of course, if you're lifting and trying to gain, you might even go a bit higher.
See the "Eat More Fat" thread above.
Here is a quote from the OP
From the work of Dr Jan Kwasniewski author of The Optimal Diet.
First you figure up your IDEAL weight in KILOS. This is not necessarily the weight you are aiming for but it it your Ultimate HSIS (Hot Stuff In Swimwear) weight.
HSIS weight in kilos plus/minus 10% = range for protein grams/day
HSIS weight in kilos divided by 2 = upper end for carb grams/day
The rest of your diet is fat. HSIS weight in kilos x anywhere from 2 to 3.5 depending on your weight goals (lower to lose, higher to gain)
On the "recommended" amount I likely wouldn't have been building any muscle and may have risked losing more during stress days. On the amount I'm eating, I am maintaining over stress days and growing on days when I'm more relaxed. RDAs are a mindfuck.
Perfection is entirely individual. Any philosophy or pursuit that encourages individuality has merit in that it frees people. Any that encourages shackles only has merit in that it shows you how wrong and desperate the human mind can get in its pursuit of truth.
I get blunter and more narcissistic by the day.
I'd apologize, but...
CW-125, part calorie counting, part transition to primal
GW- Goals are no longer weight-related
I believe that everything is individual and has to be taken within your own personal context of course.
For the metrically challenged, we are talking about a guy who is 5'8" and weighs 135, Ayla, I don't think you really need to worry about exact macro ratios for him right now.

Bust Milk Is Best For Your Child
The best are unsaturated oils and also spreads as an example, rapeseed, olive or sunflower. Iron requires rise for teen ladies with the onset of menstruation (15 mg/day for ages 9 to 13 and 18 mg/day for ages 14 to 18). Adolescent boys additionally need added iron for the advancement of lean body mass (11 mg/day for ages 14-18). Those exact same years might be several of the busiest inside her body, also.
The human body requires water, healthy protein, carbohydrates, fats as well as a variety of vitamins and minerals to maintain it. Upon intake, protein molecules are dispersed to body components such as bone, hair, muscle mass, eyes and fingernails, which rely on healthy protein to exist. Due to the fact that the human body is constantly taking in as well as re-building body cells, continuous everyday intake of protein is vital.
The Recommended Intake Of Grams Of Carbohydrates Each Day For Ladies
In case it is difficult to do so, dietary beverages can likewise be eaten, yet not as the main source. The AMDR for protein is 10 to 30 percent of everyday calories, and also lean healthy proteins, such as meat, chicken, fish, beans, nuts, and seeds are outstanding means to fulfill healthy protein requirements.
Whey protein is understood to assist soothe the mind as well as provide relief from stress and stress and anxiety. • Amino acids resemble small foundation in the body. Twenty amino acids collaborate to create all the proteins people need.
What Is The Percent Of Day-to-day Calories That An Athlete Should Consume?
why is a diet rich in protein very important to teens. This is excellent news, taking into consideration all the important roles protein plays in the body. Including a variety of premium protein sources in your kid’s diet will certainly help ensure that their body has what it needs for power, development, and also a strong immune system. Considering that protein plays a double role in bone and also muscular tissue development, making sure an ample intake can help to decrease the danger of age-related bone as well as muscle mass loss. Foods and also beverages with caffeinearen’t suggested for older kids as well as teenagers because high levels of caffeine can affect just how much calcium the body can absorb.
Study has yet to define the specific protein needs of sports-active individuals due to the fact that private requirements differ.

How much protein do I need each day to see results? How Much Protein is Too Much? And how many grams of protein can my body assimilate at each meal?
“The only way to build muscle is by eating enough complete protein every day. Eating calories is not enough. If you don’t eat a protein-rich meal within 60 to 90 minutes of training, you’re essentially wasting the time you put into it. working out your muscles in the gym. Personally, I try to get at least 350-400 grams of protein per day in the off-season, with a body weight of around 235 pounds. ” – Jason Arntz, IFBB professional bodybuilder.
“You should stick to a diet high in protein, moderate in carbohydrates, and low in fat. A good rule of thumb would be to get about 50% of your calories from protein, 40% from carbohydrates, and 10% from fat. This will allow you to gain quality muscle while still being quite lean. ” – Chad Nicholls, professional sports nutritionist.
This is just a template; everyone’s genetic makeup and metabolism is different. You should tailor these percentages to fit your specific needs. For example, if you gain weight easily, you may need to reduce your carbohydrate intake; If you stay very lean, you may need to increase your carbohydrate intake.
“The guidelines we generally use are 0.67-1 gram of protein per pound of body weight per day. That amount does not guarantee results; it guarantees that you are meeting your protein requirement. Results are based on your genetics and your fitness program. training. “- Kritin Reimers, Ph.D., RD, is director of nutrition and health at Conagra Brands.
More than the amount of protein, an important consideration is the quality of the protein in your food. The highest quality protein is found in animal sources such as eggs, beef, and milk. That recommendation above assumes that two-thirds come from a high-quality protein. If you get a lot of protein from breads and pastas, you will probably need more than 1 gram per pound each day.
To answer the second question, some believe that high protein intake stresses the kidneys, causes the body to lose calcium, and dehydrates it. Let’s address each of those concerns.

It is now accepted by athletes, coaches and athletic trainers that proper diet is one of the cornerstones for achieving better athletic performance. Despite this widely spread assumption, many, even at the highest levels, still believe that an high protein intake is fundamental in the athlete’s diet. This opinion is not new and is deeply rooted in the imaginary of many people almost as if, eating meat, even of big and strong animals, we were able to gain their strength and vitality too.
The function of proteins as energy-supplier for working muscle was hypothesized for the first time by von Liebig in ‘800 and it is because of his studies if, even today, animal proteins, and therefore meats, are often believed having great importance in the energy balance in the athlete’s diet, despite nearly two centuries in which biochemistry and sports medicine have made enormous progress.
Really, by the end of ‘800 von Pettenkofer and Voit and, at the beginning of ‘900, Christensen and Hansen retrenched their importance for energy purposes, also for the muscle engaged in sport performance, instead bringing out the prominent role played by carbohydrates and lipids.
Of course we shouldn’t think that proteins are not useful for the athlete or sedentary people. The question we need to answer is how many proteins a competitive athlete, engaged in intense and daily workouts, often two daily sessions (for 3-6 hours), 7/7, for more than 10 months a year, needs per day. We can immediately say that, compared to the general population, and with the exception of some sports, (see below) the recommended amount of protein is greater.
Metabolic fate of proteins at rest and during exercise
In a healthy adult subject engaged in a non-competitive physical activity, the daily protein requirements is about 0.85 g/kg desirable body weight, as shown by WHO.
Proteins turnover in healthy adults, about 3-4 g/kg body weight/day (or 210-280 g for a 70 kg adult), is slower for the muscle than the other tissues and decreasing with age, and is related to the amount of amino acids in the diet and protein catabolism.
At rest the anabolic process, especially of synthesis, uses about 75% amino acids while the remaining 25% undergoes oxidative process, that will lead to CO2 and urea release (for the removal of ammonia).
During physical activity, as result of the decreased availability of sugars, i.e.

The Best Protein Snacks
Protein is essential to consume in order to maintain energy and keep the body going. It is used to help develop and maintain almost every part of the body. It makes hormones and enzymes, while also helping keep your muscles, bones, blood, and hair and nails healthy.
We all need a different amount of protein based on our personal needs. For instance, individuals who exercise frequently should be consuming more protein, and your gender, age and body weight are also factors.[slideshow:91445]
*Related: 8 Protein Supplements That Actually Work
It has been shown that consuming protein before exercise and within 30 minutes of finishing your workout will help with growth and recovery. “The guideline for protein consumption after exercise is 1 gram for every 3-4 grams of carbohydrate,” according to medicine.net.
According to the USDA, the recommended consumption of protein for adults who are at an average activity and weight is 49g per day for women and 56g per day for men.

The dilemma of promoting healthy ageing is complex, but research tells us that optimising protein intake at all meals is an important part of the process.
What type of protein?
Research shows that age doesn’t affect how we digest and absorb protein foods. As such, protein choices for the elderly should focus on high quality protein foods where ever possible.
How much protein?
While age makes no difference to how we digest and absorb protein, the body’s ability to use it to build or repair body tissues like muscle is reduced. Research suggests the optimal amount of protein for the over 65’s at any particular eating occasion is around 25-30g, or the equivalent of a 100g piece of cooked lean steak.
The best time for protein?
Because the optimal amount of protein at any eating occasion is around 25-30g, meeting daily needs, which may be more than 100g protein/day, means including quality protein foods at every main meal and when needs are particularly high at mid-meal snacks as well.
Did you know?
International recommendations for daily protein in the over 65’s are greater than those currently recommended in Australia and New Zealand.
- 1.0-1.2g protein per kg body weight in healthy older adults OR 76-91g protein/day*
- 1.2-1.5g/kg protein per kg body weight in older adults who are unwell or suffering a chronic disease OR 91-114g protein/day*
*Based on weight of 76kg
- Taylor & Luscombe-Marsh. Protein: An aged challenge. Food Australia 2015;67 (3): 18-21
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Am J Med Dir Assoc. 2013;14(8):542-59

~Most adults benefit from an intake greater than the recommended one (0.8g/kg/day)
It also talks about protein distribution and how we tend to eat more protein in our meals as the day goes on. This suggests that we eat very little at breakfast, which is not optimal as we have been fasting overnight, and that we eat large amounts at dinner.
The blue highlighted portion is showing maximum muscle protein synthesis. We need at least 15g of protein to stimulate protein synthesis and take a peak at a typical breakfast…
Although they stated that this uneven distribution has not really been shown to negatively affect growth of children or adults, it may have large impacts on older adults. Here, protein intake is critical as they tend to be in a negative nitrogen balance (or state of protein breakdown) and need more than a typical adult to maintain neutral or positive balance.
Finally, take note that protein is more satiating. So when a meal is proportionally more balanced with protein (rather than mostly carbohydrates..like the typical American breakfast) you will be fuller longer. Alternatively, carbohydrate rich meals tend to not keep you as full longer. This doesn’t mean that carbs are bad, it simply runs the risk of individuals over eating their needs because they find themselves hungry more often.
So could protein be an aid in better weight management?
Really cool podcast diving into the differences between men and women for training and nutrition in addition to the genetic potential that women have for muscle development specifically.
Relative to their starting point (which is often different), females have been shown to have the same relative muscle growth and protein synthesis potential as men! So if you take a man and woman who weigh the same, you can find that they can grow the same proportion of muscle. Differences in fatty acid composition in the body was then stated as a potential reason as to why we don’t see very muscular women in addition to inefficient or non-optimal training for their body physiology and birth control. This is controversial however, but these are some of the recent findings.
This is not to create fears in women that they will ‘blow up’ like a man when they touch a weight, because as you can see from a subjective perspective, the number of women walking around with the same level of muscularity as a male is quite small.

In general, studies of Australian vegetarians have found that their protein intakes are significantly lower than those of omnivores. A study of Australian men aged 20–50 years found that those on a lacto-ovo-vegetarian (LOV) diet consumed 80 g of protein per day (16% of energy) and vegans consumed 81 g of protein per day (12% of energy) compared with 108 g (17% of energy) for omnivores.12 Among women aged 18–45 years, those following a vegetarian diet (LOV and vegan) had a mean protein intake of 54 g per day (14% of energy) compared with 67 g per day (18% of energy) for omnivores.13 While the reported protein intakes of vegetarians are significantly lower, it is clear from these studies that most vegetarians and vegans still meet the RDI for protein, and intakes are within the AMDR.
Protein requirements for healthy adults have not been found to differ according to whether dietary protein is predominantly from animal, vegetable or mixed protein sources provided soy protein or a variety of other vegetable proteins is consumed.14 However, studies comparing single sources of protein have found significant differences between plant and animal sources, particularly with cereal proteins such as wheat and rice,4,15-17 as their low lysine content may be a limiting factor. Consequently, if protein intake was to be restricted to a single plant source, such wheat, rice or legumes (other than soy), then the amount of protein required to meet essential amino acid needs may be increased.7
As discussed above, while vegetarian diets may provide less protein than a non-vegetarian diet, they are still able to meet protein requirements. If a vegetarian diet is planned to meet the requirements for essential micronutrients, including iron, zinc, calcium and vitamin B12, it is likely that protein needs will be exceeded. Most plant foods contain some protein, with the best sources being legumes, soy foods (including soy milk, soy yoghurt, tofu and tempeh), Quorn (mycoprotein), nuts and seeds. Grains and vegetables also contain protein, but in smaller amounts. Box 3 shows the protein content of common plant foods and a comparison with animal protein sources.

One of the many theories regarding the cause of sarcopenia, age-related loss of muscle mass and strength, is that impaired processing of the essential amino acid leucine is a significant cause. If this is the case, then leucine supplementation should help to some degree. Similar suggestions have been made for a few other aspects of aging - that we should assign a modest fraction of the blame to the typically lower protein intake observed in older people, as tissues find themselves lacking sufficient raw materials needed to maintain themselves. The study here suggests that this is not the case, or at least that the contribution of reduced protein intake is small in comparison to the other mechanisms of degenerative aging.
Regardless of whether an adult is young or old, male or female, their recommended dietary allowance (RDA) for protein is the same: 0.8g/kg/day. Many experts and national organizations recommend dietary protein intakes greater than the recommended allowance to maintain and promote muscle growth in older adults. However, few rigorous studies have evaluated whether higher protein intake among older adults provides meaningful benefit.
"It's amazing how little evidence there is around how much protein we need in our diet, especially the value of high-protein intake. Despite a lack of evidence, experts continue to recommend high-protein intake for older men. We wanted to test this rigorously and determine whether protein intake greater than the recommended dietary allowance is beneficial in increasing muscle mass, strength, and wellbeing."
The clinical trial, known as the Optimizing Protein Intake in Older Men (OPTIMen) Trial, was a randomized, placebo-controlled, double-blind, parallel group trial in which men aged 65 or older were randomized to receive a diet containing 0.8-g/kg/day protein and a placebo injection; 1.3-g/kg/day protein and a placebo injection; 0.8-g/kg/day protein and a weekly injection of testosterone; or 1.3-g/kg/day protein and a weekly injection of testosterone. All participants were given prepackaged meals with individualized protein and energy contents and supplements. Seventy-eight participants completed the six-month trial.
The team found that protein intake greater than the RDA had no significant effect on lean body mass, fat mass, muscle performance, physical function, fatigue or other well-being measures. "Our data highlight the need for re-evaluation of the protein recommended daily allowance in older adults, especially those with frailty and chronic disease."

Eat Healthy: Men Over 50
A nutritious diet is an important component of healthy weight management and disease prevention in men over 50. A healthy diet is associated with an increased quality of life and higher rate of survival in older adults, according to a study published in a 2011 edition of the “Journal of the American Dietetic Association.” Eating healthy consists of consuming the appropriate number of calories daily and choosing nutrient-dense foods.
As men age, they require fewer and fewer calories for healthy weight maintenance. According to the Dietary Guidelines for Americans 2010, men over age 50 need 2,400 to 2,800 calories if they are active, 2,200 to 2,400 calories if they’re moderately active and 2,000 to 2,200 calories daily if they are sedentary. The Dietary Guidelines for Americans 2010 classify men as active if they walk more than 3 miles per day and moderately active if they exercise the equivalent of walking 1.5 to 3 miles daily.
Due to the decrease in muscle and bone mass associated with aging, men over age 50 generally require more protein than the recommended dietary allowance, or RDA, according reviews published in a 2010 edition of “Aging Health” and in a 2008 edition of “Clinical Nutrition.” The RDA is 56 grams of protein daily for men over age 50. The 2008 review published in “Clinical Nutrition” suggests that older men can optimize their health and function by consuming 1.5 gram of protein per kilogram of body weight, or about 0.68 gram of protein per pound of body weight daily, which is equivalent to 112 grams of protein per day for a 165-pound man.
Fiber is important for healthy weight maintenance, managing cholesterol levels and preventing constipation in older adults. Most Americans fail to meet their daily fiber needs, according to a 2009 review published in “Nutrition Reviews.” Authors of this review recommend consuming 14 grams of fiber for every 1,000 calories you consume, which means men over 50 should aim for 34 grams of fiber daily when consuming a 2,400-calorie diet. Healthy, fiber-rich foods include whole grains, legumes, fruits, vegetables, nuts and seeds.
Vitamins and Minerals
Many men over 50 can meet their nutritional needs, including vitamin and mineral requirements, by eating a well-balanced diet.

When combined all of the nine EAAs are present making a complete protein source which your body can synthesis for cellular growth and repair! For those of you avoiding animal produce you’ll be pleased to discover that the following are considered complete vegan protein sources: buckwheat, beans & rice (when combined), chia seeds, Ezekiel bread, hemp, hummus & pitta (when combined), myocoprotein (Quorn), soy, spirulina, quinoa etc!
How Much Protein Do I Need?
Now we have established a basic understanding of protein sources and the function of protein in the human body the next question is “how much protein do I need?”
There’s no conclusive answer to the question “how much protein do I need?” Many factors influence protein requirements and the extent to which your body will utilize the protein it is provided. For example, an individual who has a lean body mass of 250lb and participates in hard physical exercise frequently will have a higher demand for protein than a sedentary elderly lady who weighs 125lb! Factor in coefficients such as anabolic compounds which enhance metabolic turnover and both the demand for protein and the efficiency of protein synthesis are increased further and thus the need for protein.
1g OF PROTEIN | PER POUND (LB) | PER DAY
As a basic rule the following is widely regarded as a general guideline for optimal muscle growth, 1g of protein, per lb of lean body mass, per day. For example, an individual with a lean body mass of 250lb would be aiming for a minimum of 250g of protein per day. Those who train very intensely may benefit by raising this number from 1g per lb to 1.5g per lb. Research suggests that after this level you reach a point of diminishing returns. However there is an exception to the rule! Those taking anabolic compounds AND training intensely may benefit from up to 2g of protein per lb given the enhanced rate of protein synthesis and increased metabolic turnover associated with anabolic compounds.
To calculate your protein requirement simply take your lean body mass (LBM) and multiply it by 1, 1.5 or 2, depending on which of the above most closely resembles your current situation.
When Is The Best Time To Have Protein?
Your body requires protein at all times. However, there are certain times when the demand for protein increases, immediately after intense exercise, for example.

The required intake and ability to digest protein differs widely between people. While this article provides a guideline, it is up to each person to decide what works best for them.
(1) Antonio J, Kalman D, Stout JR, Greenwood M, Willougby DS, Haff GG. 'Essentials of Sports Nutrition and Supplements'. International Society of Sports Nutrition. Humana Press 2008
(2) Dangin, M., Y. Boirie, C. Garcia-Rodenas, P. Gachon, J. Fauquant, P. Callier, O. Ballevre,and B. Beaufrere. 'The digestion rate of protein is an independent regulating factor of postprandial protein retention.' Am. J. Physiol. Endcrinol. Metab. 280: E340-E348, 200
(3) Bilsborough S & Mann N. 'A Review of Issues of Dietary Protein Intake in Humans.' International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16:129-152

How Much Protein Should a Female Take Post-Workout?
Protein is an integral macronutrient for women looking to maximize performance and aid recovery from hard training.
How much protein you need after a training session is linked to how much protein you consume daily. According to the Canadian Society for Exercise Physiology, women need around 0.8 grams of protein per kilogram of body weight each day. This works out to 0.36 grams per pound. If you weigh 120 pounds, this means eating 43 grams per day. If you’re 150 pounds, then you should be eating 54 grams per day.
Stepping It Up
The “Journal of the International Society of Sports Nutrition” recommends eating a slightly higher protein intake, as this can improve adaptations to intense training. The Journal suggests that an intake closer to 1.4 to 2 grams per kilogram, or 0.64 to 0.91 grams per pound may be more suitable for both men and women. At this amount, a 120-pound female would require 77 to 109 grams per day, while a 150-pound female would need 96 to 137 grams. Splitting your daily protein evenly between all your meals is still a wise idea, even at a higher intake.
The type of training you do, as well as the overall diet style you’re following, also plays a role in how much protein you need. In an article for the FitnessRX for Women website, dietitian Susan M. Kleiner writes that women involved in endurance training need less total protein than those engaging in a strength workout. Dieting to lose body fat and eating a reduced number of calories also necessitates a higher protein intake to help preserve lean body mass.
Putting It All Together
To work out your own individual post-workout protein needs, multiply your body weight in pounds by 0.6 if you’re an endurance athlete, or 0.8 if you’re a strength athlete to get your total daily protein intake, then divide this by the number of meals you eat each day. A 150-pound woman, for example, would need 90 grams of protein each day if endurance training or 120 grams if strength training. If you are eating five times per day, this would work out to 18 grams of protein at a post-endurance workout meal, or 24 grams post-strength training.

|Substance||Amount (males)||Amount (females)||Top Sources in Common Measures|
|Water[i]||3.7 L/day||2.7 L/day||water, watermelon, iceberg lettuce|
|Carbohydrates||130 g/day||130 g/day||milk, grains, fruits, vegetables|
|Protein[ii]||56 g/day||46 g/day||meats, fish, legumes (pulses and lentils), nuts, milk, cheeses, eggs|
|Fiber||38 g/day||25 g/day||barley, bulgur, rolled oats, legumes, nuts, beans, apples,|
|Fat||20–35% of calories||oils, butter, lard, nuts, seeds, fatty meat cuts, egg yolk, cheeses|
|Linoleic acid, an omega-6 fatty acid (polyunsaturated)||17 g/day||12 g/day||sunflower seeds, sunflower oil, safflower oil,|
|alpha-Linolenic acid, an omega-3 fatty acid (polyunsaturated)||1.6 g/day||1.1 g/day||Linseed oil (Flax seed), salmon, sardines|
|Cholesterol||300 milligrams(mg)||chicken giblets, turkey giblets, beef liver, egg yolk|
|Trans fatty acids||As low as possible|
|Saturated fatty acids||As low as possible while consuming a nutritionally adequate diet ||coconut meat, coconut oil, lard, cheeses, butter, chocolate, egg yolk|
|Added sugar||No more than 25% of calories||foods that taste sweet but are not found in nature, like: sweets, cookies, cakes, jams, energy drinks, soda drinks, many processed foods|
- Includes water from food, beverages, and drinking water.
- Based on 0.8 g/kg of body weight.
Calculating the RDA
The equations used to calculate the RDA are as follows:
If data about variability in requirements are insufficient to calculate an SD, a coefficient of variation (CV) for the EAR of 10 percent is assumed, unless available data indicate a greater variation in requirements. If 10 percent is assumed to be the CV, then twice that amount when added to the EAR is defined as equal to the RDA. The resulting equation for the RDA is then
This level of intake statistically represents 97.5 percent of the requirements of the population."

At 40, you lose an average of 8% of your muscle mass every 10 years. By age 70, this rate increases up to 15% per decade.
Focusing on your protein intake can help slow this process, as well as engaging in regular strength training. Eating enough protein also helps build a healthy metabolism and immune system.
High protein foods include:
- lean meat
- beans and lentils
- nuts and seeds
- dairy products
While the current Daily Nutrient Recommendation (DRI) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight, it’s not a one-size-fits-all model. Most research suggests that adults over 50 require more than that to counteract age-related muscle loss.
In fact, you may need close to 0.5–0.9 grams per pound (1.2–2.0 grams per kg) to preserve muscle mass and support an active lifestyle.
To help make it easier for you to understand how much protein you may need, the National Agricultural Library offers up a DRI calculator that takes into account your age, gender, height, weight and activity level.
If you are a 55-year-old female of average height who has a low activity level, the calculator suggests you consume 54 grams of protein, which is based on .36 grams per pound. However, if you have a higher activity level, or you notice you’re losing muscle tone, you may want to increase your protein intake to anywhere between 75 and 135 grams to make sure you are getting enough.
While receiving your nutrients from whole foods is always the most preferred method, it can be hard for most people to consume enough protein from food alone. If you struggle to get enough or you need a quick protein source, you can try using protein powder, protein bars or a drink supplement.
While you may already know that consuming fiber can help promote healthy bowel movements and digestion, it can also support heart health, slow sugar absorption to stabilize blood sugar levels, and help maintain a healthy weight.
High fiber foods include:
- whole grains such as oats, brown rice, popcorn, and barley
- beans and lentils
- nuts and seeds
RDA for fiber is 25 and 38 grams per day for women and men, respectively. Unlike protein, many people can get enough fiber from food alone, especially if you’re consuming a lot of fruits and vegetables.

Daily protein needsThe amount of protein required to be consumed daily depends on the weight of the individual and the type of physical activity practiced by it. A healthy average person is advised to obtain a rate ranging between (10-15%) of the total daily calories from protein, i.e. about one gram per A kilogram of body weight, while a pregnant woman needs about 10 grams or more, while a breastfeeding woman needs (20) grams of protein per day, to be able to produce milk in sufficient quantities for the infant. Athletes need more protein to build muscle, and the amount of protein needed for them depends on the type of exercise, duration, and intensity of training.
Excessive protein intakeDespite the great importance of proteins in the body, they should be consumed in moderation without exaggeration. Some people depend on their diet for a diet rich in protein and poor in carbohydrates for several reasons, including weight reduction and muscle building.
Medical studies have proven that eating large amounts of protein is harmful to the body, especially if this diet is not associated with regular exercise. Increasing the number of proteins pushes the body to form toxic substances called ketones, and to get rid of ketones the kidneys are forced to work with additional energy, which exposes the body to losing large amounts of fluids and causing the body to dry out, and kidney fatigue is amid the subsequent symptoms:
Lack of calcium in the bones, which causes their fragility.
Feeling tired and dizzy.
Having bad breath in the mouth.
The higher the level of cholesterol in the blood, the greater the chances of developing heart diseases.
Increased chances of kidney stones.
Gout infection: Eating large amounts of animal protein leads to an increase in the production of boric acid that accumulates in the joints, causing severe pain.
Increased risk of cancer: Studies show that eating animal protein in large quantities encourages the liver to produce an insulin-like growth factor that in turn promotes the growth of cancer cells.
Lack of muscle mass.
Adopting a protein-rich diet poor in carbohydrates leads to a deficiency of vitamins and fiber.
Protein sensitivitySome people experience symptoms of allergic reactions when they eat certain types of food, and one of the most common types of food allergies is protein sensitivity. Protein sensitivity is defined as an abnormal reaction by the body's immune system to the protein present in some foods, for example, milk, eggs, peanuts, nuts, and shellfish.

What Are Different Types of Protein?
Protein – we’re told that we need it to build muscle, provide energy and fill our stomachs. But, what role does protein really play in our diets? What are the different sources? We reached out to Gordon Zello, Ph.D., professor of Nutrition and Dietetics at the University of Saskatchewan, to get answers to our many protein questions.
What is protein?
Dr. Zello: “Proteins are composed of amino acids. These amino acids are placed in a precise order by a genetic code specific to each protein. This makes each protein unique and related to its function in the body. All animals and plants contain protein; therefore, one source of amino acids comes from our diet.
“There are two kinds of amino acids, those that our body can make from others amino acids (dispensable or non-essential) and those that have to come from the food we eat (indispensable or essential). Protein is a macronutrient, along with carbohydrates and fat, thus besides its many functions it also provides energy to the body. Furthermore, protein is our source of nitrogen that we also require to make essential nitrogen-containing compounds.”
Protein has many functions in the body:
- Immediate energy (calories)
- Hormones (e.g. insulin)
- Structural proteins (e.g. muscle, bone, teeth, skin, blood vessels, hair; nails etc.)
- Immunoproteins (e.g. antibodies)
- Transport proteins (e.g. albumin, hemoglobin, lipoproteins).
- Other essential nitrogen-containing compounds made from amino acids are melanin pigments (skin color) thyroid hormones, neurotransmitters (e.g. serotonin, epinephrine), nucleic acids and creatine.
How much protein does a person need in a day?
Dr. Zello: “The amount of protein an adult needs in a day is based on the weight of an individual, as the more you weigh the more protein one will require. For an adult, the requirement is 0.8 grams per kilogram of weight per day. Therefore, someone who weighs 70kg (155lbs) will require 56g of protein per day. It is usually not a problem to consume this much protein as most adults eat on average 80 to 120g of protein per day.