Whether we’re trying to lose or gain weight, eat healthier, have more energy or strength, eat low carb or just balance our diet, eating the right amount protein is a must.
How Much is Enough?
Most people get enough protein in their diets. However, if we are feeling extra tired or our weight isn’t where we want it to be, it might be time to evaluate our protein intake. Protein is necessary for cell repair and maintenance of cells and body function. The amount of protein we need depends on ideal body weight.
According to the US RDA for protein, the average adult male weighing 154 pounds, or 70 kilograms, would require about 56 grams of protein a day. The average adult female, weighing 110 pounds or 50 kilograms, would need about 40 grams of protein a day. Pregnant women would need to add 20-30 grams a day during pregnancy and lactation. The US RDA calculates an average of 0.8 grams per kilogram (2.2 pounds) of ideal body weight.
To Calculate Protein Needs:
- Use your ideal weight in pounds and divide by 2.2 to determine your weight in kilograms.
- Multiply your weight in kilograms by 0.8 to determine your recommended protein intake in grams.
For example, If your ideal weight is 121 pounds, divide 121 by 2.2
- 121/2.2=55 kilograms
- 55 kg x .8= 44 grams of protein a day
Our Own RDA Can Vary
If we are extremely active, lift weights or under a lot of stress, our protein needs may be a little higher. If we are more sedentary, then our needs might be a little lower.
Another way to calculate protein intake is based on calorie intake. Calories are basically our units of energy. Most dietitians recommend that our protein intake should be between approximately 15 - 30% of our daily calories. For a 140 pound person, eating 1800 calories a day, 20% of the calories in protein would be about 90 grams, a little higher than the RDA version. To calculate, take the calories, 1800, and multiply that by 20% protein (1800x.20=360). Divide 360 by 4 (1 gram of protein is equal to 4 calories) so 360/4=90 grams of protein a day.
How Much is Too Much
The perfect amount of protein is highly debated today. Too much protein can cause as many health problems as too little protein. High protein diets are not the same thing as low carb diets, although people following Atkins, Zone, South Beach and other diet plans do tend to consume more protein. Eating a balanced amount of nutrients is the best way to maintain health and stamina. A good rule of thumb to follow for protein amounts is to keep the size of our protein in a serving to the dimension and thickness of one's palm of the hand.
Where to Get Extra Protein
If we find our diet is lacking in protein, there are easy ways to add it into our diet without adding too many calories or fat. Protein bars and powders come in many different forms and flavors. Protein is even being added to water drinks: some with as much as 5 grams per serving.
One of the best ways to gauge our protein intake is how we feel. If we're too sluggish or tired, it might be time to calculate and re-evaluate our protein needs.
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