People who adhere to high-protein diets or drink a large number of protein shakes may be the most likely to consume excessive amounts of protein. Privacy Policy In order to calculate your needs, multiply your daily caloric intake by 10 percent and divide that number by 4. So now that you know the importance of protein and are equipped with the tools to calculate your own unique protein recommended daily allowance, you can make a conscious effort to stick close to the number when you plan out your meals. (Note: If insufficient data exists to determine the RDA, then an "Adequate Intake" or "AI" is given, which has a greater uncertainty than an RDA.) How Much Whey Protein Should I Drink in a Day? While eating enough protein may seem difficult at first, remember that this is the amount of protein you need over the course of an entire day. But of course, those are simply the general numbers. The amount of protein you should consume is based on your weight, physical activity, age and other factors. Copyright © The current International Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight, irrespective of age (1). What Percentage of Protein Do Children Need Each Day? People who are physically active have a higher RDA for protein, due to their need for muscle repair. Excessive protein intake over the long term may affect digestive, kidney or vascular health. Most people hear the word protein and immediately think meat. Required fields are marked *. Blog, Grass Fed Whey Protein | 0 comments. Use of this web site constitutes acceptance of the LIVESTRONG.COM Your email address will not be published. advertisements are served by third party advertising companies. Simply multiply your weight in kilograms by 0.8 to arrive at your amount. For adults over the age of 19, in order to calculate your RDA for protein, follow these quick steps: (weight in pounds) /  2.2 = weight in kilograms, (weight in kilograms) x 0.8 = RDA for protein (g/day), (weight in pounds) x 0.36 = RDA for protein (g/day). And when meals are not enough, consider using high quality protein powders to supplement your diet. Food Functionality: Dietary Protein Intake and Human Health. What Is the AMDR Recommendation for Carbohydrates? Harvard Health Publishing: How Much Protein Do You Need Every Day? Her writing has been featured in publications like Gastro Obscura, BrainFacts, and Medium's One Zero. However, factors such as whether you're an athlete or are pregnant can also play a role in your protein intake. It should not be While products like beef, lamb, pork and chicken can all be good sources of protein, they're not your only alternatives. Protein provides 4 calories per gram. Multiply your weight in kilograms by 0.8 to determine the number of grams of protein you should eat per day. diagnosis or treatment. Our calculator actually starts you off at 0.54–0.82g per pound of bodyweight (1.2–1.8 g/kg), which tops out at over twice the level of the RDA. Stay towards the lower end of the range if you are less active. Most people should consume diets that are about 12 to 20 percent protein. Calculate calories from protein by multiplying total grams of protein by 4 calories per gram. used as a substitute for professional medical advice, The US Department of Agriculture (USDA) has also calculated the average RDA for protein for different age and gender groups. Before you begin calculating your protein requirements, you need to determine your caloric needs. In general, people performing regular exercise should consume: Pregnant women also need to consume more protein than average. 2015-2020 Dietary Guidelines for Americans, consider using high quality protein powders to supplement your diet, How to Adjust your Whey Protein and Water Intake. Less than this amount is too little to keep your body in good health and can lead to loss of muscle mass. LIVESTRONG.com may earn compensation through affiliate links in this story. Using pounds to calculate your RDA for protein: 3-ounce piece of meat—21 grams of protein, ½ cup Beans or legumes- 7 grams of protein. Protein is a macronutrient found in all types of animal and plant foods. United States Department of Agriculture: Dietary Guidelines for Americans 2010, Centers for Disease Control and Prevention: Protein, Food and Drug Administration: How to Understand and Use the Nutrition Facts Label. The nutrition facts label on all of your foods provides nutritional information based on a 2,000-calorie diet. To find out how much protein you should be consuming, take your weight, which you probably know in pounds, and convert it to kilograms. 2020 If she eats 15 grams of protein at all three meals, which is only about 2 ounces of meat, and has an afternoon snack with 7 grams of protein, like a cup of yogurt, she has met her RDA from protein! Protein’s importance in growth and building muscle makes it a valuable nutrient for athletes and those who exercise regularly. Even fruits like lucuma, which can be processed into lucuma powder and used as a natural sweetener, can help provide you with protein. Other common sources of vegetarian-friendly protein are beans, legumes, nuts, seeds, tofu and seitan. As an example, multiply 2,000 by .35, which is 700 calories and divide this number by 4. People can consume 2 grams of protein per kilogram of body weight long term without issues. You need protein to build tissues, preserve lean muscle mass and to repair and maintain skin cells. Recommended Levels of Essential Amino Acids. These marine creatures also contain omega-3 fatty acids, which are good for your heart, brain and immune system. Read more: 8 Unconventional Protein Sources and Tips to Add More Protein to Your Diet. Consuming too little protein is bad for you. Eating a variety of these foods every day can help you effortlessly meet your RDA for protein. Step 3 While 10-30% of daily calories is a good guideline, factors such as activity level, weight, and pregnancy can change how much protein is right for you. For example: a woman weighing 65 kilograms (or 143 pounds) needs 52 grams of protein per day. Most people should consume 0.8 gram of protein per kilogram of body weight. Fish and shellfish are also good sources. This amounts to 50 grams of protein and is the low end of the recommendation for a 2,000-calorie diet. Recommended Calorie Intake for Active Women. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Once you’ve calculated your RDA for protein, make a point to pay closer attention to nutrition labels when purchasing food.

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