How Much Protein Do You Need

The amount of protein a person needs can vary depending on factors such as age, sex, weight, physical activity level, and overall health status. The recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day for adults. This means that a sedentary adult who weighs 68 kilograms (150 pounds) would need about 55 grams of protein per day.

However, this amount may not be enough for individuals who are very active, such as athletes, or for those who are pregnant or breastfeeding. In these cases, higher protein intake may be necessary to support the body’s increased needs.

The Institute of Medicine suggests that protein should make up between 10% and 35% of a person’s daily calorie intake. For example, a person who consumes 2,000 calories per day would need between 50 and 175 grams of protein per day, depending on their individual needs.

It is important to note that the quality of protein is also important. Protein from animal sources, such as meat, poultry, fish, eggs, and dairy products, is considered to be a complete protein because it contains all of the essential amino acids that the body needs. Plant-based proteins, on the other hand, may be incomplete and may need to be combined with other protein sources to ensure that all of the essential amino acids are being consumed.

In summary, the amount of protein a person needs can vary depending on a variety of factors, but the RDA for adults is 0.8 grams of protein per kilogram of body weight per day. It is also important to consider the quality of protein and to consume a variety of protein sources to ensure that all of the essential amino acids are being consumed.