Recommended Protein Intake

Protein is an essential nutrient which helps in the growth and keeps you healthy. Proteins are made up of chains of amino acids that are used by your body to grow muscles, hair, nails, skin and internal organs. Athletes require a high protein diet. Protein overdose can increase the risk of developing heart diseases, stroke, kidney stones and osteoporosis. To plan a high or low protein diet, you need to know how much protein is essential to maintain your health.

The required amount of protein in the diet can be different for men and women. It can be calculated with the help of the ideal body weight based on height or taking into consideration the daily calorie intake of the person. Many health agencies suggest that your daily protein intake should be between 10% to 15% of your daily caloric intake. First you should calculate your ideal weight and then using the weight, you can determine the amount of protein in your diet. How to calculate your ideal body weight is explained below.

Ideal Body Weight

For Women

• US Measure: 100 pounds for 60 inches in height + 5 pounds for each additional inch over 60 inches OR
• Metric: 45 kilograms for 150 centimeters in height + 0.85 kilograms for each additional centimeter in height

For Men

• US Measure: 106 pounds for 60 inches in height + 6 pounds for each additional inch over 60 inches OR
• Metric: 48 kilograms for 150 centimeters in height + 1 kilogram for each additional centimeter in height.

Recommended Protein Intake

For Men and Women

• According to the WHO, minimum daily protein requirement is 0.45 grams of protein per kilogram of ideal body weight.
• According to US RDA (recommended dietary allowance), maximum daily protein intake should be 0.8 grams of protein per kilogram of ideal body weight. The UK Department of Health and Social Security has also announced almost the same quantities as RDA of protein for men and women.

For Athletes
Endurance training helps to increase the stamina and endurance. It is a part of all sports. Endurance exercise changes the protein metabolism and increases amino acid oxidation contributing to increased protein needs. The increase in need of proteins may vary according to the intensity and duration of the exercise. Study reports show that protein intake range for athletes (for example, marathoners) is 1.2 to 1.8 grams of protein per kilogram of body weight. The recommended intake of protein per day may vary according to the age, gender, physical activity, health condition, etc.

For Muscle Building
There is no recommended daily protein requirement for muscle building or weight or strength training. Some of the studies have come up with conflicting results. The researchers conclude "although increasing protein intakes above the US RDA (in tandem with resistance exercise) may enhance muscle gain, the effect appears to plateau out at relatively modest increases". A balanced diet providing around 300-500 more calories than your maintenance calorie intake level is required for muscle building. A balanced diet that provides 10%-15% of calories from protein is sufficient to grow muscle.

For Weight Loss
Most of us consume more than enough protein daily. For instance, studies show that an average sedentary American eats about 50% more than the recommended protein intake. Following observations published by the researchers may help you determine the daily protein intake for weight loss.

"Obese individuals eating a slightly higher protein diet (25% of calories from protein), lost significantly more weight and body fat than those eating a slightly lower protein diet (12% of calories from protein)."

"Overweight women consuming a diet with a carbohydrate/protein ratio of 1.4 (125 g protein/day) lost more weight and body fat than those eating a ratio of 3.5 (68 g protein/day)."

These reports show that protein requirements increase when calories are insufficient. These reports have also make it clear that while choosing protein-rich foods, you should pay attention to what comes along with the protein. Many weight loss diets such as the Atkins diet prescribe a high protein, low carb diet. Animal protein sources are usually high in fat and caloric values. Fish and poultry are the best amongst animal protein sources. Vegetable sources of protein like beans, nuts and whole grains are considered as healthy choices as they offer dietary fiber, vitamins and minerals. To enjoy good health as well as stamina, you should opt for lower-fat protein foods which also provide a range of other nutrients.

Sticking only to the recommended protein intake is not going to help you achieve your goal of weight loss or muscle building. A good ratio of carbohydrates to fat to protein is 60-25-15. You need to maintain this ratio. Moreover, you need to exercise regularly if you want to achieve your goal.