Protein is one of the most important components of every cell present in the body. Here is the information about the daily protein requirements for adults.
Recommended Daily Protein Requirements
Protein is one of the most important components of every cell present in the body. A complex, high-molecular-weight organic compound, it has an unsurpassed content of amino acids. There are a number of benefits associated with proteins. Right from improving body composition and building muscle to repairing tissues and preventing bone loss, the list goes endless. Besides this, much of the fabric of our body, such as muscle, cartilage, ligaments, skin and hair, are constructed from protein molecules. We all know that a high-protein diet is essential for an individual, but the question is - how much is enough? Protein is one of the major sources of nitrogen in the body and is essential in building red blood cells and strengthening the immunity. It also augments body growth and repairs the tissues. Rich protein sources include meat, milk, cheese, egg, whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. Read the article below to know more about the daily protein requirement for adults.
Recommended Daily Protein Intake
An ongoing debate, experts have been studying to determine exactly how much protein our bodies require. Many health organizations have conducted regular studies; so as to work out, what the recommended daily protein intake should be. The suggested requirement varies from person to person. For instance, the protein requirement for adults is different from that of young children. There are multiple factors, which need to be taken into consideration, while deciding the recommended daily protein intake, such as, age, sex, physique and activity level. The human daily protein requirement is calculated on the basis of 'ideal body weight'. Based on height and gender, the ideal body weight is calculated. The daily protein requirement is calculated in terms of grams per day for every kilogram you weigh. For a person who is accustomed to sitting or doing little exercise, the recommended daily protein intake is 0.75g per kg of body weight. A person whose physical activity level is good enough and who exercises regularly for about an hour or so in a day, for them the ideal protein intake is about 1.0-1.2g of protein per kg of body weight.
In the case of athletes, however, the recommended protein requirement differs. Apart from a greater lean mass and greater need for tissue repair, they burn a small amount of protein, during physical activity. As such, athletes have a higher protein requirement. For those engaged in endurance training, the protein intake should be about 1.2-1.4g of protein per kg of body weight, while for athletes, who are engaged in strength training, the daily recommended protein requirement is approximately 1.6-1.7g of protein per kg of body weight.
Protein Requirement For Adults
- 10-35% of calories should come from proteins and an adult needs 46-56 grams of protein per day. You can calculate the amount of protein your body needs in the following manner:
Weight in pounds divided by 2.2 = weight in kg
Weight in kg x 0.8-1.8 gm/kg = protein gm.
- A pregnant woman needs to multiply her pre-pregnancy weight in kilograms by 1.1 or her pre-pregnancy weight in pounds by 0.5 to determine how many grams of protein she needs per day.
- According to Recommended Dietary Allowance (RDA) 0.25 grams of protein is needed for each pound of body weight, but since most people do not have a proper or balanced diet the RDA have set a higher minimum requirement. The institution recommends approximately 0.4 grams of protein per pound of body weight.
Importance Of Protein For Older Adults
Nearly 20% of our muscle tissue is composed of protein and the enzymes in our body are nothing but protein. Therefore, in order to keep the strength of the muscles intact, an average human body must get a specific amount protein every day. This helps the body carry out the daily activities with ease. With age, a gradual loss of muscle mass and reduction in the total muscle strength takes place, which is the reason that protein intake for older people is more than an average adult. At the age of eighty a person loses almost half or more than half of his/her muscle strength which makes it difficult for the person to perform day to day activities. Thus, it is imperative that an ageing individual gets an adequate amount of protein from his/her daily diet. While the recommended amount of protein for a normal adult is 0.8 grams per kilogram of body weight, it is one gram of protein for every kilogram of body weight for someone who is 70 or above. Senior citizens consume lesser calories than a young adult for a variety of reasons, the principal being reduced appetite. As a result, the amount of protein intake also reduces which in turn causes weakness and increases the risk of injuries. Hence, older adults are required to increase their protein intake by selecting foods which are protein rich and at the same time, easy to digest.
The protein requirements of human beings vary from individual to individual; and are different for people from different age groups. Before calculating the required amount of protein, it is recommended that the person takes into account factors such as age, weight and the amount of physical activity.
