How Much Protein Do You Need?

Throughout most of my diet modifications in the last decade I have needed to be mindful of my protein intake. Recently my understanding in daily protein requirements was challenged and I revisited the topic.

What is protein?

Proteins are the basic building blocks of the human body. They help build muscles, blood, skin, hair, nails, and internal organs. It plays a major role in all of the cells and most of the fluids in our bodies. Enzymes, hormones, neurotransmitters, and even our DNA are at least partially made up of protein.

Proteins are made up of smaller units called amino acids. There are 20 amino acids that link together to make all of the different types of protein. Eight of the 20 can not be produced by the body alone. These amino acids, called essential amino acids, must be supplied by food and/or supplements. Foods that contain all of the essential amino acids are called complete proteins and include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins don't have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. But have no fear, vegetarians. Incomplete proteins can be combined to make available all of the essential amino acids and form a complete protein. Sources of incomplete protein include grains, legumes, nuts, seeds and other vegetables.

How much protein should I eat each day?

I found some varying responses to this question. Most nutritionists use the following standard method to estimate our minimum daily protein requirements.

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights

154 lbs/2.2 = 70kg

70kg x 1.5 = 105 gm protein/day

Another way to calculate how much protein you need daily is by determining the percentage of daily calorie intake that should come from protein.

1. Determine your Basal Metabolic Rate.

2. Determine how many calories you burn through daily activity and add that number to your BMR. This will give you an estimate of how many calories you need to maintain your weight.

3. Multiply the percentage of your diet you want to come from protein. Depending on your fitness level, age, body type and metabolic rate, most experts recommend that your protein intake be between 15 and 30%.

4. Since 1 gram of protein = 4 calories, divide by four.

Example: 140 lb female, calorie intake = 1800, protein = 20%

1800 x .20 = 360 calories

360/4 = 90 grams of protein per day.