- Protein is the building block for every cell in the entire body. Needless to say, making sure you get the proper amount of protein in your diet at the right times during the day is critical for performing your best. If you want to improve your overall health then figuring out your protein needs should be one of your main goals
- Whether it is in the gym, at home or in the boardroom meeting your daily recommended protein requirements will help you be at your physical and mental best. A lack of protein as well as too much can be detrimental so we’re here to help you figure out what the right amount for your body is
- Figuring out protein needs depends on several factors and although there are some “one size fits all” formulas to help you calculate protein intake it is really best to tweak the formula to you as an individual
The recommended daily allowance (RDA) of protein is 0.8 grams per every kilogram of body weight. A kilogram is equivalent to 2.2 pounds. That figure should be used as a baseline then adjusted accordingly. The factors that affect protein intake include:
Age
The protein levels for children are fairly low compared to adults. Children need approximately 16 to 28 grams if they are between the ages of 1 to 10. The adolescent ages of 11 to 14 sees protein RDA’s jump up to around 46 grams per day. Women ages 25 + need around 50 grams a day and men in the same age bracket need around 63 grams. Pregnant women should increase their protein intake by at least ten grams per day. Women as they reach fifty years of age should also increase lean protein intake along with calcium and vitamin D to lower the risk of osteoporosis.
Size
When it comes to protein needs size does matter. Based upon the calculation of 0.8 grams per kilogram a 150 pound male would need 54 grams of protein while a 200 pound male would need 73 grams.
Gender
Protein is important for sustaining muscle mass and keeping bones healthy. Men have around twenty percent more muscle mass and bone so their protein requirements are greater.
Activity level
The greatest variable in protein intake is activity level. Most people do not exercise regularly so any excess protein is turned to fat. But for those who exercise on a regular basis protein is essential for achieving maximum results and rebuilding muscle tissue and energy stores. Depending on your fitness goals your protein range will vary anywhere between .5 to 1.5 grams per pound of bodyweight. Males who want to increase muscle size and mass will need to consume at least one gram of protein per pound of body weight. A lack of protein will inhibit muscle growth. So if the 150 pound male from our previous example decided to start weight training four days a week he would want to consume 150 grams of protein per day compared to the 54 grams he was consuming while leading a sedentary life style.
Tags: lack of protein, protein needs
