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Protein Intake in Daily Diet - Protein RDA - Protein Needs - Daily Protein Intake

Protein in Daily Diet

Diet & Weight Loss Advice - Protein Needs - Protein Benefits - Food Sources
High Protein Diets - Best Weight Loss Diet - Diet Nutrition Advice

How Much Protein Do You Need to Eat In Your Daily Diet?

Recommended Daily Protein Intake

The Recommended Daily Allowance (RDA) for protein is 0.8g of protein per kilo (2.2 pounds) of body weight per day. The protein RDA represents the minimum amount of protein needed to fulfill protein needs in 97.5 percent of the population. In fact, the average American consumes about 50 percent more than the recommended daily amount.

Grams of Protein in Diet Per Day

The RDA for protein suggests the following daily protein intake for these individuals:

  • Person of 140 pounds weight needs a minimum of 50 grams of protein.
  • Person of 180 pounds weight needs a minimum of 65 grams of protein.

RDA for Protein Insufficient for Diets of Some Population Groups

Even though the RDA for protein is adequate for most people, growing children, some athletes, pregnant and lactating women, the elderly, and people undergoing severe stress (trauma, hospitalization, surgery), disease or disability need more protein.

Protein Needs for Athletes

Protein needs for people performing endurance training are about 1 to 1.2 g per kilo per day. For people performing resistance training or weight lifting, the protein RDA is generally adequate. This is because resistance training builds muscle and protein is used more efficiently.

Health Risks of Too Much Protein

There is no nutritional value in eating more more than the protein RDA if your body doesn't need it. Protein cannot be stored in the body and any excess protein is excreted. Furthermore, excessive daily protein intake (over 2g per kilo, per day) can overload the kidneys. High levels of protein in the diet are also associated with increased loss of calcium through excretion, which may be harmful for bones and increase the risk of osteoporosis in later life.

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