How much protein we require each day

Many people think that a healthy diet means low carb, low fat and lots of protein. But actually it is not so. Our diet should be well balanced. Unlike carbohydrates and fats, our body has little storage capacity for proteins. Extra protein however can be converted to glucose to produce energy. Glucose obtained from protein is better in the sense that it is absorbed in the blood slowly, so no rapid increase in blood sugar level. If there is scarcity of protein in diets, our body starts breaking down muscles for its protein needs. So we need a minimum amount of protein in our daily diets to avoid muscular breaking downs and it depends on our age, body size (body weight) and activity levels. Children, pregnant women and athletes need more protein. A bit high consumption of protein than minimum is found to be beneficial in obesity, Osteoporosis (loss of bone density) and diabetes.

To calculate the minimum protein needs of an adult, there are three methods 

Based on percentage of calories: This is a rough estimate of the minimum need of protein of a person. It is recommended that a person should at least get nearly 20% of his/her total calories from protein. It works because protein need vary from person to person. If you spend more calories, your protein need will be higher.

Based on body weight: To estimate the minimum daily protein requirement in grams, just multiply the body weight in kilogram by 0.8 or by 0.37 if it is in pounds. Thus if a person is of 60 kg weight, his minimum protein requirement per day will be 48 grams only. Similarly you can estimate, 70 kg body weight requires 56 grams of protein, 150 pounds require 55 grams of protein.

Based on lean body mass: This calculation is based on lean body mass and provides more accurate requirements. As fatty tissues require less protein, we may not consider weight of fatty tissues in calculation.

To calculate protein needs based on lean body mass (mass of the body without fats), we have to calculate body fat percentage: Calculate body fat percentage   Now convert it into kg, subtract this value from the total body weight. This is your lean body mass. the pounds of lean body mass should be multiplied by the following, depending on activity level, to get the daily protein requirement in grams:

·        Sedentary - multiply lbs of lean body mass by .5

·        Light activity (e.g. walking) - multiply by .6

·        Moderate (30 minutes of vigorous activity 3 days per week) - .7

·        Active (1 hour per day 5 days per week) - .8

·        Very Active (10 hours of vigorous activity per week) multiply by 1.0

With these calculations, we can get the minimum value of protein, our body requires to not to break the lean muscles and to perform smoothly. But actually we need some extra protein than this minimum quantity to perform better in better.

Extra protein gives us energy as it is converted to glucose to provide energy, protects bone density and is helpful in osteoporosis, diabetes and losing weight.

However too much protein may cause bad breath, excessive blood sugar rise, gout and kidney troubles.
Now the question is, how much additional protein is optimum or what is the maximum limit?

Here The National Academy of Sciences recommends 25% to 30% of your total calories taken may come from proteins. Up to 30% of the total calories, if carbs and fats are of required quality and in proper ratio, body utilises them properly. So 30% is the maximum limit you should stick to.

Protein need for growing children

There are different recommendations for growing children of different age groups and genders. However considering and assembling the recommendations, it can be concluded that as children are growing. So their protein requirements are higher than the full grown adults.

Age group 1-3 years: Healthy 1-to-3-year-old children need 0.55 -.6 grams of protein per pound of body weight per day, which means the average 29-pound toddler needs 16-20 grams of protein each day.

Age group 4-8 years: The children of this age group require .5-.55 grams of protein per pound of body weight

Age groups 9-12 years: Protein requirements for this age group is .5 grams per pound of body weight

Age groups 12-15 years: This age group requires .45-.5 grams of protein per pound of body weight.

15 years and older: These teens require .4-.45 grams of protein per pound of body weight.

Protein need for pregnant women: The pregnant women should consume 25 grams protein extra, in addition to their minimum protein requirements.

Protein requirements for athletes and sports persons: The persons engaged in high resistance training or high endurance training can be benefited with more consumption of proteins. Their protein requirement is 1.2 to 1.7 grams of protein per day for each kilogram of body weight.

To get the values of carbohydrate, protein and fat per servings of foods click here

This is a general recommendation that of course cannot consider individual persons. It does not, and should not, supersede the medical recommendations.