How Much Protein Is Enough?
How much protein do you really need? You probably don’t need to worry about getting enough. Most people who are eating a varied diet and have no underlying health issues are getting plenty each day.
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Recommended Dietary Allowance for Protein
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Grams of protein
needed each day
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Children ages 1 – 3
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13
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Children ages 4 – 8
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19
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Children ages 9 – 13
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34
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Girls ages 14 – 18
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46
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Boys ages 14 – 18
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52
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Women ages 19 – 70+
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46
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Men ages 19 – 70+
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56
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From www.cdc.gov
If you are still concerned about the amount of protein you consume daily, you can do the math yourself, taking into account your body weight and lifestyle. Follow this formula:
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day
Sources:
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