Recommended Daily Protein Intake
The Australian protein Recommended Daily Intake is:
0.84g per kilogram body weight. So for example, if you are 100kgs, your RDI is 84 grams per day .
Note this does not take into account several individual variables, a key one being exercise. If you believe protein intake is not a one-size-fits all, read on.
Protein Requirements For Elderly Adults
Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults . The RDA of 0.8 g/kg/day is well below these recommendations and reflects a value at the lowest end of the AMDR. It is estimated that 38% of adult men and 41% of adult women have dietary protein intakes below the RDA .
Most published results, based on data from either epidemiological or short-term studies, indicate a potential beneficial effect of increasing protein intake in elderly adults. These data demonstrate that elderly adults, compared with younger adults, are less responsive to low doses of amino acid intake . However, this lack of responsiveness in healthy older adults can usually be overcome with higher levels of essential amino acid consumption . This is also reflected in studies comparing varying levels of protein consumption , suggesting that the lack of muscle responsiveness to lower doses of protein intake in elderly adults can be overcome with a higher level of protein intake. The requirement for a larger dose of protein to generate responses in elderly adults similar to the responses in younger adults provides the support for a beneficial effect of increased protein in older populations .
How To Plug In The Numbers
While you can just use the protein calculator to determine your recommended intake, well show you how to plug the numbers into the formula or rather, how it works.
Ok, so say you are a 30-year-old male that is 6 tall and weighs 185 lbs. Youll plug this information into the following formula for men to find BMR: 66.5 + 13.75 + 5.003 6.775
66.5 + 13.75 x 83.9kg + 5.003 x 182.9 6.775 x 30 = 1,931 calories
So 1,913 calories is the BMR and youll also get this number by selecting the custom option on the activity multiplier. Now lets factor in a specific activity level such as the medium exercise option that youll find in the activity level dropdown menu on the protein calculator.
To get our calculation, well have to take 1,931 and multiply it by 1.55, which equals 2,993 calories. So, the recommended calories for a 30-year-old, 6 tall male that weighs 185 pounds and does a medium level of activity is 2,993.
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How To Get Enough Protein
Youve used our table or calculator to determine how much protein you need in a day, but the numbers dont look right. Lets say youre 125 pounds, of healthy weight, physically active, and trying to get even leaner. You discover that your optimal intake starts at 102 grams of protein. Isnt that too much for someone so light?
So it may seem at first blush. But lets take a step back. Lets say youre 125 pounds, of healthy weight, sedentary, and just trying to keep the same body composition. Your optimal intake starts at 68 grams of protein so 272 kcal . Not so daunting, now, is it?
Next, you decide to add physical exercise, in order to get even leaner. If you are 125 pounds and run at 7.5 mph for just ½ hour, you burn 375 kcal, compared to 41 for computer work. In other words, you burn 334 kcal more than when sitting and typing just about the least physically demanding activity.
If you took those added kilocalories solely as protein, that would make 84 grams of protein. Add 84 grams to your optimal protein intake when you dont exercise, and you get 152 grams of protein way more than your 102 grams starting target.
We can also calculate from the other direction. Youre 125 pounds and of healthy weight, going from sedentary to active in order to get even leaner: how will your protein intake change?
How Much Protein Should We Eat Every Day
EFSA has developed dietary reference values for protein. The DRVs for protein at different life stages are summarised in table 3. For an average adult, the recommendation is to consume at least 0.83 g of protein for every kilogram of body weight per day.1 In other words, a 70 kg adult should aim to eat at least 58 g of protein everyday day. This is the equivalent to the protein found in around 200 g of chicken breast or 240 grams of mixed nuts.
During periods of growth, such as childhood, pregnancy, and breastfeeding, protein requirements are relatively high. In addition, during old age, our protein to energy ratio begins to increase. This means we require the same amount of protein but less energy due to a decrease in metabolic rate and a more sedentary lifestyle.1
Table 3. Dietary reference values for life stages.1BW: body weight.
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Can Too Much Protein Be Harmful
The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks.
How To Use Our Protein Calculator
Our Promix Protein Calculator is designed to work for someone that is new to training and for the experienced/elite athlete. Choose the path of questions that is appropriate for you and answer the questions truthfully to give the most accurate protein recommendation. Individual data is never shared or published.
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Protein Is Hard To Store As Body Fat
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy is stored as fat is important.
The body processes the three different macronutrients in very different ways.
Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein.
This process makes it much harder for protein to store as body fat.
One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency .
During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat. If you are looking for ways to lose weight fast, consuming protein is a great option!
So When It Comes To Protein How Much Is Too Much
It’s hard to provide a specific answer since so much is still uncertain and the experts themselves don’t agree. However, for the average person it’s probably best to aim for no more than 2 gm/kg that would be about 125 grams/day for a 140-pound person. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation.
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Eating More May Help Older People Prevent Muscle Loss
Beans and legumes, including all types of dried beans, split peas and lentils, are considered good sources of protein.
Protein helps to keep our muscles strong, which is important for maintaining the balance and mobility needed to continue to live independently as we age. Yet, unlike with fruits and veggies, we may not focus on getting enough of this important nutrient. And recommendations on exactly how much protein older adults need vary.
The current recommended dietary allowance for protein is 0.8 grams per kilogram of body weight a day for adults over 18, or about 2.3 ounces for a 180-pound adult. But research is showing that higher levels may be needed for adults age 65-plus.
In our older years, we are at risk of sarcopenia, which is the loss of muscle mass, strength and function. The essential amino acids in protein are key nutrients for muscle health, but older adults are less responsive to low doses of amino acid intake compared to younger people. A 2016 study from researchers at the departments of Food Science and Geriatrics at the University of Arkansas found that this lack of responsiveness can be overcome with higher levels of protein consumption. The study says that protein levels in the range of 30 to 35 percent of total caloric intake may prove beneficial, although the researchers acknowledge that level could be difficult to reach for many people.
The Cleveland Clinic polled six dietitians on their top four sources of protein, and the winners were:
Proteins And Weight Loss
If you’re trying to lose weight, it is essential that you keep your protein intake at a level recommended by this protein calculator. A decrease in protein consumption can have a detrimental effect on your health.
The reason behind it is quite simple. When we reach a calorie deficit, our bodies don’t automatically start burning the accumulated fat . First, they use the available carbohydrates and proteins. Only then they turn to fat storage for energy.
Accessing the fat storage is not easy, though – it requires some energy, which is usually obtained from breaking down carbohydrates. If these are not available, your organism will break down lean body tissues for proteins that can be converted into carbs.
What does it mean? It means that if you try a starvation diet, instead of losing fat, you will lose muscle mass. That’s why it is recommended to eat small portions of protein a few times throughout the day – so that your cells will not have to turn to its own tissues as an energy source.
If you want to stay fit and in shape, we invite you to visit our calories burned calculator. It is a fantastic tool for losing additional pounds that will keep you motivated throughout your training. How much fat is there to lose? Check it with our lean body mass calculator that will tell you your body weight without fat tissues.
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Opt For Leaner Cuts Of Chicken And Fish Over Higher Fat Red Meat
One of the more obvious ways to increase your protein intake while not increasing your fat is to make sure you are opting for leaner meats, such as chicken breast or fish, over higher fat meats like beef or pork.
For example, a 3oz serving of top sirloin steak contains roughly 210 calories, 12 grams of fat and 23 grams of protein. In comparison, roughly 200 calories of cod yields 35 grams of protein, and only 7.5 grams of fat.
However, if you are someone who cant resist a good steak, choosing a grass fed cut over grain fed will help to reduce your intake of fat. Grass-fed beef is typically leaner than its grain-fed counterpart, which means that you will be consuming less fat while getting in the same amount of protein.
Similar to grass fed beef, wild game such as elk, moose and deer tends to contain lower amounts of fat, being that it is all grass fed. Opting for wild game if you have access to it can be a leaner option in comparison to grain-fed, conventionally raised livestock.
How Is A Kidney Disease Diet Different
People following a kidney disease diet might need to change the amount of fluids and/or the following nutrients in their diet:
Eating the right amount of these nutrients may help control the buildup of fluid and waste in your body. This helps your kidneys to not work as hard to filter out the extra waste and fluids from your blood.
You will most likely still be able to include small amounts of foods with these nutrients. If your kidney function worsens, however, you might need to be more strict or make additional dietary changes. Based on your blood test results, your healthcare team will let you know if you need to change anything in your diet.
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Which Factors Could Affect Your Calculations
You might have higher or lower protein needs for different reasons. Women typically have less lean mass than men and require less protein in general.
Women who are pregnant or breastfeeding have higher protein needs. Also, if youre recovering from any kind of injury, your needs may be higher as your body is in a state of repair.
If youre trying to lose weight and are currently consuming too many calories, you might have to cut back on protein intake as part of an overall lower-calorie diet.
However, keeping your percentage of calories from protein the same will help preserve your lean muscle mass and potentially promote muscle growth based on exercise.
Optimal Daily Protein Intake For Older Adults
Sarcopenia is a muscle disorder. It is defined as an impairment of physical function combined with a loss of muscle mass. It is the primary age-related cause of frailty.
Frailty is associated with a higher risk of disabilities that affect your ability to perform daily activities, a higher risk of having to go to a nursing home, and a higher risk of experiencing falls, fractures, and hospitalizations.
The link between sarcopenia, frailty, and associated morbidities may explain why sarcopenia is associated with a greater risk of premature death and reduced quality of life. This isnt a rare issue, either: in the US, over 40% of men and nearly 60% of women over the age of 50 have sarcopenia, and more than 10% of people in their 20s.
Reference: Janssen et al. J Am Geriatr Soc. 2002.
Fortunately, sarcopenia is neither inevitable nor irreversible some seniors have built more muscle in their old age than they ever had in their youth. The older you get, though, the greater your muscles anabolic resistance , and so the greater the protein intake and exercise volume youll need to stimulate muscle protein synthesis.
Notably, doubling protein intake from 0.8 to 1.6 g/kg has been shown to significantly increase lean body mass in elderly men. Similar observations have been made in elderly women who increase their protein intake from 0.9 to 1.4 g/kg. Even a small increase in protein intake from 1.0 to 1.3 g/kg has minor benefits towards lean mass and overall body composition.
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Do Vegans Need More Protein
Animal protein sources have more essential amino acids than plant sources.6 Essential amino acids are the key element when assessing a proteins source ability to increase muscle protein synthesis rates. Specifically, there is a branched-chain amino acid called leucine which acts as a trigger to increase muscle protein synthesis.7
In order to have the same impact on increasing muscle protein synthesis, vegans may need more of a protein source to get enough essential amino acids. However, there is evidence to show that supplementing leucine when consuming a vegan protein source with less essential amino acids will to rescue that protein source and allow it to have the same impact on increasing muscle protein synthesis.8
Protein For Muscle And Strength
For building muscle, the optimal protein intake is 1.6g/kg/d.1 Building both muscle and strength is an energy dependant process and you will require an appropriate number of calories from other macronutrients in order to hit your overall energy requirements. Whilst it may be possible to build muscle in an energy deficit, the textbook guidelines recommend an energy surplus of 250-450kcals to increase muscle mass.3
Due to proteins effect on satiety after a meal, it may be difficult to hit high energy demands with protein intakes above 1.6g/kg/d. Additionally, for optimal recovery and performance, calories may be better spent on carbohydrates as full glycogen levels will help you perform at your best during high intensity resistance training sessions.4
For strength/power athletes the recommended intake is 1.6-1.8g/kg.1 For those competing in weight categorised strength sports , a slightly higher intake of 2g/kg/d may even suit you better as a high protein intake will limit excess calories to its effect on satiety. 2g/kg/d may allow you train and recover properly whilst simultaneously preventing unwanted weight gain due to any excess calories.
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How Much Protein Do You Need Optimal Protein Intake
The generally recommended daily protein intake is 0.9 grams per kilogram of body weight for adolescents and 0.8 grams per kg of body weight for adults . You can use our protein requirement calculator to do the math for your weight with high accuracy. This is a minimum that you should not fall below, while the protein calculator here can estimate how much protein you will need to maintain a specific diet. If the recommendation produced is lower than the recommended minimum, then you may need to reconsider your diet, especially if you plan to adhere to it for a longer period of time.
A balanced approach would be to eat about 25% of your calories in the form of proteins. However, each person is different – with a specific health condition and fitness goals and your diet should be decided on accordingly, taking all factors into consideration.
Limit Fluids In Advanced Kidney Disease
Water is necessary for life. However, if you have advanced kidney disease you might need to limit the amount of fluids you take in each day. This is because kidneys that are damaged arent able to efficiently eliminate extra fluid as they normally would.
This causes an accumulation of excess fluid in your body, which can lead to high blood pressure, swelling , difficulty breathing or shortness of breath, and heart failure .
Like all nutrients on a renal diet, your level of water restriction will depend on the severity of kidney disease you have. People with stages 1 and 2 kidney disease often do not need to limit water intake, and might actually be encouraged to drink enough water each day to keep their kidneys hydrated and working well.
Fluids not only include the water and other beverages you drink throughout the day, but also foods that contain a lot of water. This includes soups, stews, broths, gelatin, pudding, ice cream, popsicles, sherbet, and some fruits and vegetables.
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