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:
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
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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