HOW TO...CALCULATE DAILY PROTEIN NEEDS

For the latest thinking on proteins as of March 2022, please read:

Proteins: the range, not the type, is important: daily portions may need to rise

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How to...Calculate Protein Needs and Choose the Best Protein

Animal & Vegetable Proteins
Courtesy of projectdinnertime.org  © Copyright hamiltonsport.com licensed for reuse under this Creative Commons Licence

We don't need as much protein as we think we do.  In the UK, nutritionists believe we're getting more than enough protein in our diets and some think we could do with less.  Across the pond, it's estimated that Americans eat twice as much as needed.

That said, proteins are essential to good health, especially if you're exercising regularly.  

In general terms, proteins:

• give us sustained energy from a natural source
• keeps muscles and bones in good nick, encouraging active graceful aging
• maintains skin and hair, leading to aging without loss of beauty
• can be relative low-calorie 

For the active, proteins:

• encourage swift recovery from exercise
• helps develop lean muscles
• can fight obesity: proteins are more satisfying and can prevent bingeing, snacking and indulging in unhealthy foods

Too many proteins, however, can:

• get stored as fat
• strain the kidneys
• increase loss of calcium

Too little:

• at best, leads to tiredness and lethargy
• at worst, the body starts consuming its own muscle.

So how to calculate the ideal minimum daily protein intake?

For normal adults on a weight maintenance diet, multiply your weight by 0.8 if in kilos, and 0.37 if in pounds.  That will give your daily protein allowance in grams which can be spread over 3-5 daily meals.

If you're trying to lose weight, multiply the weight you would like to be and  by 0.8 in kilos or 0.37 if in pounds.  That will give you daily protein allowance. 

If you're a gym afficionado doing plenty of endurance work, multiply your weight by 1.4 per kilo.

Pregnant women need an extra 10 grams of protein per day.

Another way of calculating daily protein is by Recommended Daily Amounts (RDA's) according to age:

For children, recommended daily amounts are (rounded down):

1-3 years - 14.5 gms

4-6 years - 20 gms

7-10 years - 28 gms

11-14 males - 42 gms

11-14 females - 41 gms

15-18 males - 55 gms

15-18 females - 45 gms

19-50 males - 55.5 gms

19-50 females - 45 gms

51+ males - 53 gms

51+ females - 46.5 gms

List of General High Protein Foods

Meat or Fish has 7 gms per ounce cooked

Eggs & Dairy

• large egg - 6gms
• yoghurt, 1 cup - 8-12 gms
• Soft cheese, oz - 6 gms
• medium cheese, oz -  7-8
• hard cheese (Parmesan), oz - 10gm
• milk, 1 cup - 8 gms
• cottage cheese, 1/2 cup - 15 gms

Beans

• Tofu, 1/2 cup - 20gms
• most beans, 1/2 cup cooked - 7-10
• soy beans, 1/2 c cooked - 14gms
• split peas, 1/2 cup- cooked - 8 grams

Nuts & Seeds

• Peanut butter, 2 tbsp - 8 gms
• pecans, 1/4 cup - 2.5 gms
• cashews, sunflower seeds,  1/4 cup - 5-6 gms
• almonds, pumpkin seeds, flax seeds 1/4 cup - 8-9gms 

For Low-Carb Vegetarian Protein and Low-fat High Protein Foods, please go to Very Well.

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SOURCES
Very Well:
Boots Healthy Eating Guide
Global Food Forum
Eat This Not That:
Livestrong: 

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  The material was assembled by BM Lee/Bright Sun Enterprises and may not be reproduced without the author's permission.