Know Your Protein

Wondering how much protein you should intake? ​

How much protein do I need?

 

The amount of protein that a human body requires on daily basis depends upon conditions including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight, as a percentage of total caloric intake (10-35%), or based on age alone. 0.8g/kg of body weight is a commonly cited recommended dietary allowance (RDA). This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, may be beneficial, depending on the sources of the protein.

The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above. People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources2 suggest consuming between 1.8 to 2 g/kg for those who are highly active. The amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help determine their individual needs.



Recommended dietary allowance (RDA) of protein, based on age

 

Protein Needed (grams/day)

Age 1 – 3

13

Age 4 – 8

19

Age 9 – 13

34

Age 14 – 18 (Girls)

46

Age 14 – 18 (Boys)

52

Age 19 – 70+ (Women)

46

Age 19 – 70+ (Men)

56



Extra Protein Requirements for Pregnancy and Lactation

 

Safe Intake
(grams / day)

Additional Energy
Requirement
(kJ/day)

Protein : energy
ratio

Pregnancy trimester 1

1

375

0.04

Pregnancy trimester 2

10

1,200

0.11

Pregnancy trimester 3

31

1,950

0.23

Lactation First 6 months

19

2,800

0.11

Lactation After 6 months

13

1,925

0.11