Daily Protein Requirements and Intake
Protein is an essential macronutrient that supports a healthy immune system, helps the body produce enzymes and maintains muscle, hair, skin and nails. There is no set protein requirement that fits everybody. The amount of protein you need each day varies and is based on your height and ideal body weight.
Based on dietary guidelines for protein intake set by the Institute of Medicine, the minimum daily protein intake for healthy adults is .8 grams per kilogram of ideal body weight.
Most nutrition experts agree that 10-17% of total calories should come from protein and that getting more than 35% of your daily calories from protein can lead to negative health consequences.
How To Calculate Your Protein Needs
A quick and easy way to calculate your protein needs is to do some simple math.
Step 1: Calculate Your Ideal Body Weight
For men, use this formula: 106 pounds for 60 inches of height (5 feet) and add 6 pounds for every inch over 60. For example, I am 5’8″ or 68 inches tall, so my ideal body weight is 154 pounds (70 kilograms).
For women, use this formula: 100 pounds for 60 inches of height and add 5 pounds for every inch over 60.
Step 2: Calculate Your Protein Requirements By Using Your Ideal Body Weight
Using the recommended daily allowance (RDA) of .8 grams of protein per kilogram of body weight, my daily protein goal should be 56 grams.
For Very Active or Athletic People
Your protein needs may be higher if you are involved with sports or athletic training.
Protein Deficiency
Protein deficiency is generally not recognized in developed countries and even those on strict vegetarian or vegan diets are unlikely to be deficient in protein. Deficiency cases are typically seen in developing countries where malnutrition and starvation risk is high.
In order to avoid a deficiency certain essential amino acids, vegetarians and vegans should eat a variety of plant-based proteins and meet their daily calorie needs to ensure they are getting adequate sources of all essential amino acids.
The Dangers Of Getting Too Much Protein
Excess protein consumption has been linked to kidney problems as well as accelerated bone loss and osteoporosis. Over consumption of red meat and processed meats (bacon, hot dogs, ham) have been linked to an increased risk of colon cancer. Type 1 diabetes has been linked in some medical studies to proteins contained in milk.
In general, nutritionists caution against consuming more than 30% of daily calories from protein, especially animal protein.
Quality Protein Sources
– Greens (kale, spinach, collard greens, chard, turnip greens)
– Mushrooms (crimini, shiitaki, portobella)
– Vegetables (asparagus, broccoli, cucumber, etc…)
– Tofu
– Beans (soy, black, lima, pinto, navy, fava)
– Lentils
– Peas
– Nuts (almonds, walnuts, pecans, macadamia nuts, etc…)
– Seeds (sunflower, pumpkin, flax, sesame, hemp, chia, etc…)
– Peanuts
– Whole grains (oats, quinoa, buckwheat, brown rice)
– Protein powders (rice, hemp, soy)
Read more about how to get quality protein from plant sources.
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