How Much Protein Do I Need Daily?
Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, making enzymes and hormones, and supporting overall health. The recommended daily intake of protein varies depending on several factors including age, sex, weight, and activity level.
General Guidelines
For the average adult, the Recommended Dietary Allowance (RDA) for protein is:
- 0.8 grams per kilogram of body weight (g/kg) for sedentary adults.
- For example, a 70 kg person needs about 56 grams of protein per day.
Active Individuals
For those who are physically active, protein needs may increase:
- Endurance athletes: approximately 1.2 to 1.4 g/kg.
- Strength training athletes: approximately 1.6 to 2.2 g/kg.
Special Populations
Certain groups, such as pregnant or breastfeeding women and older adults, may require additional protein to support their health:
- Pregnant women: about 1.1 g/kg.
- Older adults: may benefit from up to 1.2 g/kg to preserve muscle mass.
Conclusion
Understanding your specific protein needs can help enhance your health and wellness. Consulting with a healthcare professional or a registered dietitian is advisable for personalized recommendations.