From the Guidelines
The daily recommended intake of protein is 0.8 grams per kilogram of body weight, which translates to approximately 54 grams of protein daily for a 150-pound (68 kg) person. This recommendation is based on the study by the American Heart Association, which suggests that the recommended daily allowance (RDA) for protein of high biological value for adults is 0.8 g/kg or 0.36 g/lb 1.
Key Considerations
- The recommended daily intake may vary based on individual factors such as age, sex, weight, and activity level.
- Athletes and those engaged in regular strength training may benefit from higher intakes of 1.2-2.0 grams per kilogram of body weight to support muscle repair and growth.
- Older adults often need more protein (1.0-1.2 g/kg) to prevent age-related muscle loss.
- Pregnant women require additional protein (about 71 grams daily) to support fetal development.
- Protein needs are also higher during recovery from illness or injury.
Implementation
- Distribute protein intake throughout the day across meals and snacks rather than consuming it all at once, as the body can only efficiently use about 20-30 grams of protein per meal for muscle synthesis.
- Consider individual factors and adjust protein intake accordingly to support overall health and well-being, as excessive protein intake above the required amount can be inefficiently used by the body and impose additional burdens on the liver and kidney 1.
From the Research
Daily Recommended Intake of Protein
The daily recommended intake of protein varies based on factors such as age, physical activity, and health status.
- For healthy adults with minimal physical activity, the recommended dietary allowance is 0.8 g protein per kg body weight per day 2.
- For individuals with moderate and intense physical activity, the recommended intake is 1.0,1.3, and 1.6 g protein per kg body weight per day, respectively 2.
- For elderly individuals, a daily intake of 1.0 to 1.2 g protein per kg body weight is recommended 3, 4, while some studies suggest an intake of 1.5 g protein per kg body weight per day 5.
- For trained individuals, the recommended intake is 1.4-2.0 g/kg/d 6, with some experts suggesting an intake of at least 2.2 g/kg/d 6.
- It is also important to note that the quality and timing of protein intake, as well as the intake of other nutritional supplements, may be relevant, but evidence is not yet sufficient to support specific recommendations 4.
Special Considerations
- Older adults with acute or chronic diseases may require higher protein intake, ranging from 1.2-1.5 g/kg body weight per day 4.
- However, older adults with severe kidney disease may need to limit their protein intake 4.
- The distribution of protein intake over the day and the amount per meal are also important considerations, particularly for older adults 3.
Protein Intake and Health Outcomes
- Adequate protein intake is essential for optimal growth, development, and health, and can help prevent conditions such as stunting, anemia, physical weakness, and impaired immunity 2.
- High protein intake can also improve muscle mass, strength, and function in elderly individuals 5, and may have beneficial effects on immune status, wound healing, blood pressure, and bone health 5.