Protein
Intake
How Much Protein Do You Need to Eat In Your Daily Diet?
Recommended Daily Protein Intake
The Recommended Daily Allowance (RDA) for protein is 0.8g of
protein per kilo (2.2 pounds) of body weight per day. The protein
RDA represents the minimum amount of protein needed to fulfill
protein needs in 97.5 percent of the population. In fact, the
average American consumes about 50 percent more than the
recommended daily amount.
Grams of Protein in Diet Per Day
The RDA for protein suggests the following daily protein intake
for these individuals:
Person of 140 pounds weight needs a minimum of 50 grams of
protein.
Person of 180 pounds weight needs a minimum of 65 grams of
protein.
RDA for Protein Insufficient for Diets of Some Population Groups
Even though the RDA for protein is adequate for most people,
growing children, some athletes, pregnant and lactating women, the
elderly, and people undergoing severe stress (trauma,
hospitalization, surgery), disease or disability need more
protein.
Protein Needs for Athletes
Protein needs for people performing endurance training are about 1
to 1.2 g per kilo per day. For people performing resistance
training or weight lifting, the protein RDA is generally adequate.
This is because resistance training builds muscle and protein is
used more efficiently.
Health Risks of Too Much Protein
There is no nutritional value in eating more more than the protein
RDA if your body doesn't need it. Protein cannot be stored in the
body and any excess protein is excreted. Furthermore, excessive
daily protein intake (over 2g per kilo, per day) can overload the
kidneys. High levels of protein in the diet are also associated
with increased loss of calcium through excretion, which may be
harmful for bones and increase the risk of osteoporosis in later
life.
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