Protein is one of the most important building blocks of the body. It is used in the production of bones, muscles, tendons, nerves and hormones. In addition, it is a key source of energy when your body is unable to use fat.
The amount of protein you need will depend on several factors, including your age, size, activity level, and the type of diet you are following. Most people need approximately 15 to 16% of their total daily calories to be comprised of protein. This figure is referred to as the Recommended Dietary Allowance. However, this number hasn’t been updated in several years, and it’s not necessarily appropriate for everyone. There are some individuals who need to consume more than the RDA.
If you’re unsure how much protein you should be eating, a good starting point is to calculate your weight. For instance, a person who weighs 180 pounds will need to eat between 100 and 130 grams of protein each day.
If you’re in the process of getting pregnant, the amount of protein you need will increase. As a guideline, pregnant women should consume a minimum of 10 percent of their total caloric intake from protein sources. To determine the right amount for you, consult a dietitian. Similarly, people who are overweight or have medical conditions will need to adjust their dietary intake to ensure they meet their protein needs.
People with a high level of activity require more protein than other individuals. Those who exercise regularly should eat 1.2 to 2 grams of protein per kilogram of body weight. Those who are very active should get at least 35 to 40 minutes of moderate exercise four to five days a week.
In addition, the amount of protein you need can vary by gender. Studies have shown that females are better at absorbing amino acids than males. Thus, the recommended protein intake for females is a bit lower than for men. Nevertheless, older adults require more protein. Older adults need about twice as much protein as younger adults.
Getting the right amount of protein is also crucial if you’re trying to lose weight. Unlike carbohydrates, which are burned off as energy, excess proteins are stored as fat. Eating too much can lead to cardiovascular disease, kidney problems, and digestive disorders.
Protein can be acquired through different food sources, such as meats, fish, beans, nuts, and legumes. These foods are considered “complete” protein sources, which means they contain all of the essential amino acids. They should be low in saturated fat and processed carbohydrates. Other sources include dairy products and whole grains.
While most studies agree that the minimum protein intake is 0.8 grams of protein per kilogram of body weight, it’s possible to ingest more than this if necessary. Research has found that older adults should eat 25 to 30 grams of protein at each meal. Likewise, individuals seeking to build muscle should ingest more than the RDA.
When you’re planning a healthy diet, it’s also a good idea to keep a journal. You can then check how much protein you’re actually consuming by looking up the numbers online.