How Much Protein Do You Need Every Day?

protein3Your personal protein needs are going to vary according to a myriad of factors. The following considerations all determine how much protein you should be eating.

  • Metabolism
  • Age
  • Activity level
  • Muscle Mass
  • Gender

Scientists also believe that there may possibly be some minimal genetic factor which dictates individual protein requirements. However, most international health authorities agree on the following Recommended Daily Allowances for protein (on average).

Adults – 0.8 g of protein per kilogram of body weight (0.36 g per pound).

Children – 0.85 to 1.1 g of protein per kilogram of body weight (0.38 to 0.5 g per pound).

Elderly – 0.8 g of protein per kilogram of body weight (0.36 g per pound).

Athletes, Bodybuilders – 1.8 g of protein per kilogram of body weight (0.85 g per pound).

Remember, these are the recommended minimum levels. Use them as guidelines. If you are extremely active, you will need more protein than someone who is sedentary most of the day. Younger children need more protein than older children.

A study published in Clinical Nutrition showed that elderly individuals who consumed 1.5 g of protein each day improved their strength, muscle mass, mobility and ability to perform normal functions.

Concerning weight loss as a fitness goal, you should also consume more than the minimally suggested levels of protein.

So make sure you are eating AT LEAST the protein RDA listed above for your particular situation, and consume more protein if you are active, or seeking weight loss. Eating slightly more protein than your body requires does not present a health problem.


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