Understanding how much protein you need daily is essential for maintaining a healthy lifestyle and supporting your body's functions.

Your daily protein requirements can vary based on factors such as your age, sex, weight, and activities. Protein is crucial for repairing and building tissues, supporting immune function, and providing energy.

The amount of protein you need each day depends on various factors, including your age, sex, weight, and activity level. According to the latest research findings, published in the Journal of the International Society of Sports Nutrition (JISSN), the International Society of Sports Nutrition (ISSN) provides guidelines for protein intake.

A daily protein intake of 0.8 grams per kilogram of body weight is frequently advised for those in good health who are inactive. A larger protein intake, however, may be advantageous if you engage in regular physical exercise, such as daily walking or strength training.

Activity Level	Protein Recommendation (per kg of body weight)
Inactive Individuals	0.8 grams
Regular Exercise	1.2-2.0 grams

 

The ISSN states that in order to maintain muscle repair, recovery, and adaptation, active people and athletes may require a greater protein consumption of 1.4 to 2.0 grams per kilogram of body weight per day.

Body Weight Range	Protein Recommendation (ISSN)
Below 50 kg	63-90 grams per day
50-70 kg	70-100 grams per day
Above 70 kg	98-140 grams per day

 

How to calculate protein requirement

Add the relevant factor to your body weight in kilograms to determine your personalized protein consumption. For instance, if you weigh 70 kilograms and exercise frequently, your daily protein intake would be between 98 and 140 grams (70 kg x 1.4 to 2.0 g/kg).

To calculate your daily protein intake in grams, you would need to follow these steps:

How many calories are fulfilled by daily protein intake

Multiply your total calorie intake by the desired percentage (within the 10-35% range) to find the calorie range from protein.

Divide the calorie range from protein by 4 (since protein provides approximately 4 calories per gram) to convert it to grams.

Incorporate high-quality protein sources like lean meats, poultry, fish, dairy products, legumes, and plant-based proteins into your daily protein consumption to ensure that it is distributed evenly.

Body Weight Range	Activity Level	Protein Recommendation
Below 50 kg	Sedentary	45-55 grams
	Moderately Active	55-65 grams
	Active	65-75 grams
50-70 kg	Sedentary	55-65 grams
	Moderately Active	65-75 grams
	Active	75-85 grams
Above 70 kg	Sedentary	65-75 grams
	Moderately Active	75-85 grams
	Active	85-95 grams

 

Sources of protein and their daily intake

It is crucial to consult the most recent Dietary Guidelines 2020-2025 for Americans' recommendations when deciding whether you need more protein. These recommendations take into account your age, sex, degree of activity, and any existing medical issues. Meeting these demands is essential for overall health and well-being because protein requirements might alter between age groups.

Around 13 grams of protein should be consumed daily by children ages 1-3, which corresponds to 10–30% of their daily calorie requirements. Greek yogurt is one of the foods that you may eat that is high in protein. A small chicken breast, which has about 20 grams of protein, and a half-cup of these items each have about 10 grams of protein.

As children grow older, their protein needs increase. For children aged 4-8 years, the recommended protein intake is approximately 19 grams per day, accounting for 10-30% of their daily calorie intake. Examples of protein-rich foods suitable for this age group include 1 cup of milk, which contains around 8 grams of protein, and 2 ounces of lean beef, which provides approximately 14 grams of protein.

Moving on to adolescents, males aged 9-13 years have a recommended protein intake of 34 grams per day, while females in the same age group have the same recommendation. Examples of protein-rich foods for them include 1/2 cup of cooked lentils, which provides about 9 grams of protein, and 2 large eggs, which contain around 13 grams of protein.

As individuals reach adolescence, their protein needs continue to increase. For males aged 14-18 years, the recommended protein intake is 52 grams per day, while for females in the same age group, it is 46 grams per day. Suitable protein sources for them include 3 ounces of grilled salmon, which provides approximately 22 grams of protein, and 1 cup of Greek yogurt, which contains around 23 grams of protein.

For adults, protein requirements vary based on factors such as age, sex, and activity level. For males aged 19 and above, the recommended protein intake ranges from 56-63 grams per day, while for females in the same age group, it ranges from 46-50 grams per day. Examples of protein-rich foods for adults include 3 ounces of grilled chicken breast, which provides approximately 26 grams of protein, and 1 cup of cooked quinoa, which contains around 8 grams of protein.

Remember, these examples are just a glimpse of the wide variety of protein-rich foods available. Incorporating these foods into your meals and snacks can help you meet your daily protein needs and support overall health and well-being.

General Health Benefits of Protein

Protein offers a multitude of general health benefits for you. It helps build and repair tissues, supports healthy immune function, aids in hormone production, promotes muscle strength and development, assists in maintaining a healthy weight, supports bone health, provides satiety and helps control cravings, contributes to healthy skin, hair, and nails, and assists in the transport and storage of vital nutrients.

How much protein is optimal for the different lifestyles

It's crucial to strike a balance with your protein consumption and stay away from going overboard. In 2022, the trusted center's rules and suggestions provided clarity on this issue. The Centers for Disease Control and Prevention (CDC) advised that between 10% and 35% of your daily calories should come from protein. However, depending on a number of variables, such as your age, sex, weight, and level of exercise, the precise amount of protein that can be considered "too much" can differ.

For different age groups engaging in various activities, let's explore some examples of recommended protein intake:

Sedentary Adults:

Protein Intake: 0.8 grams per kilogram of body weight per day.

Example: If you weigh 70 kilograms, your daily protein intake would be approximately 56 grams.

Individuals Engaged in Regular Physical Activity (Walking, Jogging, etc.):

Protein Intake: 1.2-1.4 grams per kilogram of body weight per day.

Example: If you weigh 70 kilograms, your daily protein intake would range from 84 to 98 grams.

Mandatory Athletes (Endurance Sports):

Protein Intake: 1.2-1.4 grams per kilogram of body weight per day.

Example: If you weigh 70 kilograms, your daily protein intake would range from 84 to 98 grams.

Competitive Athletes (Strength and Power Sports):

Protein Intake: 1.6-2.0 grams per kilogram of body weight per day.

Example: If you weigh 70 kilograms, your daily protein intake would range from 112 to 140 grams.

 

Protein deficiency 

Protein deficiency can have significant impacts on your body. It can lead to muscle wasting and weakness, compromised immune function, delayed wound healing, impaired growth, and development in children, decreased production of enzymes and hormones, increased susceptibility to infections, hair loss, brittle nails, swelling in the extremities due to fluid retention, and overall compromised health and vitality.

 

Overconsumption of protein

Overconsuming protein can have detrimental effects on your body? It may put a strain on your kidneys, potentially leading to kidney damage or dysfunction. It can also contribute to weight gain, as excess protein is converted into fat. Additionally, it may increase your risk of nutrient imbalances, digestive issues, and dehydration, and negatively impact your bone health. Moderation is key when it comes to protein intake.

Factors influence the protein levels in our body

Your activity level, age, body weight, pregnancy, and medical problems are all variables that affect your protein levels.

Your level of exercise has a big impact on how much protein you need. Increased protein intake is typically needed to assist muscle repair and recovery at higher activity levels.

If you routinely engage in vigorous weightlifting or training for endurance, your muscles will likely be under more stress and may need more protein. For athletes and active people, the International Society of Sports Nutrition (ISSN) suggests consuming 1.4–2.0 grams of protein per kilogram of body weight.

Individuals with a sedentary lifestyle or minimal physical activity may have lower protein needs. However, it is still important to consume adequate protein for overall health and maintenance of body tissues.

If you participate in moderate-intensity activities like walking or jogging, your protein requirements will fall between the needs of highly active individuals and sedentary individuals. The American Dietetic Association suggests a protein intake of approximately 0.8 grams per kilogram of body weight for individuals with a moderately active lifestyle.

 

Age:

Protein requirements might vary throughout age groups due to different needs for growth and development.

Due to their quick rate of growth and development, children and adolescents require more protein to support tissue synthesis and repair. The National Academy of Medicine (NAM) recommends that children aged 4 to 13 eat 0.95 grams of protein per kilogram of body weight.

The amount of protein needed by people to maintain their muscle mass and general health is rather constant. Adults who are 19 years of age and older are advised by the NAM to ingest 0.8 grams of protein per kilogram of body weight.

Seniors may require a slightly increased protein intake to prevent age-related muscle loss. According to the Academy of Nutrition and Dietetics, those over 65 should ingest 1.0 to 1.2 grams.

 

Body Weight:

Your body weight influences your protein requirements, as larger individuals usually require more protein to support their body mass.

If you have a higher body weight, your protein needs will be higher compared to someone with a lower body weight. The recommended protein intake is often expressed in grams per kilogram of body weight.

For instance, if you weigh 80 kilograms and have a moderate activity level, the ISSN recommends a protein intake range of 112-160 grams per day for optimal muscle maintenance and growth.

Conversely, if you have a lower body weight, your protein needs will be relatively lower. It is important to adjust your protein intake based on your individual body weight and activity level.

Pregnancy:

Pregnancy increases the need for protein to support the fetus's growth and development.

During pregnancy, the American College of Obstetricians and Gynecologists (ACOG) advises consuming an additional 25 grams of protein daily. This is done to meet the heightened needs of pregnancy and ensure optimal foetal growth.

To achieve proper protein consumption, pregnant women with specific medical disorders, such as gestational diabetes, may need extra support and supervision.

Health Conditions:

Some health conditions can impact protein levels. For instance, individuals with kidney disease may need to limit their protein intake to ease the burden on the kidneys. The National Kidney Foundation recommends customized protein intakes based on the severity of the condition and individual needs.

If you have kidney disease, your healthcare provider may recommend a lower protein intake, such as 0.6-0.8 grams per kilogram of body weight per day.

Bottom Line