How much protein do you need daily?

Are you often told to include protein in your diet, but you are unsure if the amount you consume is enough for your body? Let me help you with it.

Amino acids are the building blocks of proteins. As an essential macronutrient that plays a critical role in the functions of our bodies, it is needed in larger quantities by our bodies for health. Every cell in your body contains protein: your hair, nails, blood, muscles, etc.

Each gram of protein gives us 4 kcal of energy.

Why do we require protein?

It is involved in many bodily processes including:

• Repair of damaged tissues

• Aids in enzyme production

• Plays role in hormone regulation

• Improved immune system

It is important during growth and development, especially during childhood, adolescence, and pregnancy.

Sources of Protein

The majority of protein sources are animal-based, plant-based, and alternative sources such as algae, bacteria, and fungi.

It can be categorised into complete or incomplete protein.

The term "complete protein" refers to proteins that contain all the essential amino acids(those that the body cannot synthesize). Animal products such as meat, fish, eggs, milk, and dairy products are good sources of complete protein.

Proteins that contain only some essential amino acids are called incomplete proteins. These include pulses (peas, beans, and lentils), nuts, seeds, legumes, tofu, textured vegetable protein, and tempeh are sources of lower protein quality protein.

Across the world, plant-based foods are the leading source of protein, making up 57% of daily protein consumption, followed by meat (18%), dairy (3%), fish and shellfish (4%), and other animal products (9%).

How much protein do we eat?

As per World Health Organisation, the Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein/kg Body Weight(BW)/day.

Many studies have suggested dietary intake of protein-based on physical activity level for promoting skeletal-muscle growth and physical strength.

Physical Activity level	Amount of protein (g/kg BW/day)
Minimal	1.0
Moderate	1.3
Intense	1.6

For example, if a person weighs 60 kg and has a sedentary lifestyle, he must eat a minimum of 48g (60 kg BW X 0.8) of protein daily.

Many factors can affect how much protein a person needs, including their activity level, weight, height, and whether they are pregnant.

Long-term protein intake of 2 g/kg BW/day is safe for healthy adults, and the tolerable upper limit is 3.5 g protein/kg BW/day for well-adapted subjects. A high protein intake of more than 2 g/kg BW/day may result in digestive, renal, and vascular issues. Therefore, needs to be limited.

Conclusion

In summary, adequate consumption of high-quality protein is important for optimal growth, development, and health in humans. There is no fixed amount of protein intake that fits all individuals of all age groups. Instead, individuals should adjust their protein intake as per their activity levels, physiological needs, and health status.

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References

Hayes, Maria. “Measuring Protein Content in Food: An Overview of Methods.” NCBI, 23 September 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7597951/. Accessed 19 January 2022.

Pendick, Daniel. “How much protein do you need every day?” Harvard Health, 18 June 2015, https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096. Accessed 19 January 2022.

“Protein: Sources, deficiency, and requirements.” Medical News Today, https://www.medicalnewstoday.com/articles/196279#daily-needs. Accessed 19 January 2022.

“Protein | The Nutrition Source | Harvard TH Chan School of Public Health.” Harvard T.H. Chan School of Public Health, https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#protein-planet. Accessed 19 January 2022.

“Why Is Protein Important In Your Diet?” Piedmont Healthcare, https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet. Accessed 19 January 2022.

Wu, Guoyao. “Dietary protein intake and human health.” PubMed, https://pubmed.ncbi.nlm.nih.gov/26797090/. Accessed 19 January 2022.