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What is the ideal amount of protein in take daily per body weight?

4 min read

Asked by: Joe Robeson

How much protein should I be consuming? According to the Dietary Reference IntakeDietary Reference IntakeThe Reference Daily Intake (RDI) used in nutrition labeling on food and dietary supplement products in the U.S. and Canada is the daily intake level of a nutrient that is considered to be sufficient to meet the requirements of 97–98% of healthy individuals in every demographic in the United States.

How much protein do you need per body weight?

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. 2 One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day. However, your protein needs may increase if you are very active.

How much protein do I need per day for my weight?

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

How do I calculate how much protein I need?

Calculate protein requirement by weight
Dividing your weight into pounds by 20 and multiplying it by seven. You need just a little more than seven grams of protein for every 20 pounds of your body weight. Thus, for someone weighing 200 pounds, the protein requirement will be 70 grams each day.

What are the symptoms of too much protein?

Symptoms associated with too much protein include:

  • intestinal discomfort and indigestion.
  • dehydration.
  • unexplained exhaustion.
  • nausea.
  • irritability.
  • headache.
  • diarrhea.

How much protein do I need for my age?

The Recommended Dietary Allowance (RDA) of protein varies depending on a number of factors, including a person’s: age.
How to calculate your protein requirements.

Age and sex Total RDA in grams (g) per day
Males
9 – 13 years 34.0
14 – 18 years 52.0
19 – 70 years and older 56.0

What foods are full of protein?

Protein foods

  • lean meats – beef, lamb, veal, pork, kangaroo.
  • poultry – chicken, turkey, duck, emu, goose, bush birds.
  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
  • eggs.
  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

What is the best food for high protein?

8 Best High-Protein Foods

  • Lean Beef. = 22 grams protein per 3-ounce serving of 93%-lean ground beef. …
  • Chicken. = 27 grams protein per 3-ounce serving of skinless chicken breast. …
  • Salmon. = 19 grams protein per 3-ounce serving. …
  • Eggs. = 6 grams protein per 1 large egg. …
  • Peanut Butter. …
  • Pasta. …
  • Cottage Cheese. …
  • Lentils.

Does protein make you poop more?

Another reason protein might make you poop more is that many foods rich in the nutrient are also high in fat, which can contribute to diarrhea, per Harvard Health Publishing. For example, if you eat a lot of red meats, bacon, cheese or other fatty or fried foods, too much of these proteins do cause diarrhea for some.

How do I calculate how much protein I need to lose weight?

To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day.

Does protein burn fat?

Researchers found that a high-protein diet slightly boosted the metabolism of young, healthy volunteers, causing them to burn more calories and fat. That could be because protein takes more energy to digest than carbs or fat, making it a promising tool for weight loss.

How can I get 150g protein a day?

14 Easy Ways to Increase Your Protein Intake

  1. Eat your protein first. …
  2. Snack on cheese. …
  3. Replace cereal with eggs. …
  4. Top your food with chopped almonds. …
  5. Choose Greek yogurt. …
  6. Have a protein shake for breakfast. …
  7. Include a high protein food with every meal. …
  8. Choose leaner, slightly larger cuts of meat.

How do I calculate how much protein I need to build muscle?

The general rule for calculating the minimum amount of protein that you need is 0.36 grams of protein per pound that you weigh, or 0.8 grams per kilogram that you weigh.

What is the best food for high protein?

8 Best High-Protein Foods

  • Lean Beef. = 22 grams protein per 3-ounce serving of 93%-lean ground beef. …
  • Chicken. = 27 grams protein per 3-ounce serving of skinless chicken breast. …
  • Salmon. = 19 grams protein per 3-ounce serving. …
  • Eggs. = 6 grams protein per 1 large egg. …
  • Peanut Butter. …
  • Pasta. …
  • Cottage Cheese. …
  • Lentils.

What foods are full of protein?

Protein foods

  • lean meats – beef, lamb, veal, pork, kangaroo.
  • poultry – chicken, turkey, duck, emu, goose, bush birds.
  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
  • eggs.
  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)