Daily Protein Intake

Protein is an important nutrient that the body needs. However, like any other nutrient, there is a recommended daily allowance for protein intake. You should not go over or under the RDA because it may cause harm to the body.

Daily protein requirements vary according to the ideal body weight, gender, and age. It also depends whether you are sedentary or exercising regularly. Those who embrace a fitness-oriented lifestyle may require a little more protein each day. That is because resistance training and endurance exercises can break down muscle protein rapidly.

For bodybuilders, it is not recommended that they double up their daily protein intake. It is true that those who exercise regularly or do extensive workouts may need a little more protein than usual but definitely not that much. Studies show that beefing up the protein intake does necessarily translates into building more muscles.

How to Measure the Required Protein Intake

Generally, the daily protein requirement of an adult is between 40 and 70 grams daily. But there is a helpful way to measure how much should you actually take – using a calculator.

Calculating the recommended amount of protein that your body needs will help you have a clear view of what is the minimum and when you are actually hitting the ceiling. That way, you will be guided from going too far.

To calculate your protein needs, you have to determine your weight in kilogram. Ideally, 0.8 to 1.8 grams of protein per kilogram is required. You must start on the minimum if you are generally healthy and has a sedentary lifestyle. You must start from 1 gram per kilogram if you are pregnant, constantly under stress, recovering from an illness, or into intensive workouts and endurance trainings.

A 70 kilogram male who lifts weights and exercises regularly requires a daily protein intake of 105 grams. A male of the same weight who has a sedentary lifestyle requires a daily protein intake of just about 56 grams.

You may also calculate your daily protein intake as based from your total calorie intake. To be able to do this, you will need to determine the actual amount of calories you need each day. From there, you will derive the percentage of protein you need depending on your age, your health situation, your gender, your fitness goals, and your metabolic rate. The recommended percentage is between 15 and 30 of your total calorie intake. If your daily calorie allowance is 1800 and your protein intake is about 20%, your daily protein intake is 90 grams.