How Many Grams Of Protein Should I Eat Daily
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While the average sedentary woman needs around 50 grams of protein per day this varies greatly based on your age lifestyle body size and type and your exercise goals.
How many grams of protein should i eat daily. The DRI Dietary Reference Intake is 036 grams of protein per pound 08 grams per kg of body weight. Claire Martin RD co-founder of Being Healthfull says the RDA recommended daily value for protein intake is about 036 grams per body weight. According to the National Academy of Medicine the recommended dietary allowance RDA for adults in their 50s and older is 08 grams of protein per kilogram of bodyweight.
To calculate the amounts in grams you divide by how many calories there are per gram in each macronutrient 4 caloriesg in protein 4 caloriesg in carbs and 9 caloriesg in fat. The Recommended Dietary Allowance RDA for protein is a modest 08 grams of protein per kilogram of body weight. I would say eat 10 grams of protein for breakfast 20-25 grams of protein for lunch and 15-20 grams of protein for dinner plus up to 5 grams of protein for snacks.
An 18yr old girl can meet her required 45g by eating grilled chicken breast 2 slices of wholemeal bread and a pottle of yoghurt. 800 calories from carbs 4 200 g carbs. If you do NOT workout and do NOT have any real diet or fitness related goal like building muscle losing fat etc you should eat between 05-07 grams of protein per pound of body weight per day.
Some health experts suggest that it is more accurate to use the standard formula of 08 grams of protein per kilogram of body weight per day. The following examples show how daily protein requirements can be met. 800 calories from protein 4 200 g Protein.
The Recommended Dietary Allowance for protein is 08 grams per kilogram of body weight though meaning that the amount of protein you should eat differs from person to person. 5 When considering prevention of muscle loss due to aging another study showed that 25-30 grams was optimal. But just eating protein is not enough.
If youre keen on a high protein diet be sure to get protein from a variety of sources. Eat protein-rich snacks like nuts jerky or a smoothie or protein shake. People who are highly active or who wish to build more muscle should generally consume more protein.
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