What is the recommended daily protein intake for men?

Recommended Daily Protein Intake for Men

The recommended daily allowance (RDA) for protein in adult men is 0.8 g/kg of body weight per day, which translates to approximately 56 g/day for a 70-kg man. 1

Standard Recommendations

• The estimated average requirement (EAR) for protein in men aged 19-50 years is 0.66 g/kg/day based on a reference weight of 70 kg, which equals about 47 g/day 1
• The RDA is calculated as the EAR multiplied by 1.2 times its coefficient of variation to ensure it meets the needs of the overwhelming majority of the population 1
• This recommendation applies to both vegetarians and non-vegetarians, as long as vegetarians consume a variety of plant proteins throughout the day 1
• The Acceptable Macronutrient Distribution Range (AMDR) for protein is 10-35% of total daily calories for adults 1

Actual Protein Intake in the US Population

• Nutrition surveys reveal that most American men consume significantly more protein than the RDA 1
• Median daily protein intake ranges from 1.4 g/kg of ideal body weight for men aged 19-50 years to 1.0 g/kg for men 71 years or older 1
• The typical US diet includes approximately twice the protein intake recommended by the US dietary guidelines 1
• Mean protein intake often exceeds 100 g/day in obese adults in the United States 1

Higher Protein Recommendations for Active Individuals

• For individuals engaged in regular physical activity, higher protein intakes may be beneficial 2, 3
• The International Society of Sports Nutrition recommends 1.4-2.0 g/kg/day for most exercising individuals 3
• For building and maintaining muscle mass, protein intake in the range of 1.4-2.0 g/kg/day is considered sufficient for most exercising individuals 3
• Higher protein intakes (2.3-3.1 g/kg/day) may be needed during periods of caloric restriction to maximize retention of lean body mass in resistance-trained individuals 3

Protein for Older Adults

• Some evidence suggests that older adults may benefit from higher protein intakes than the standard RDA 1
• The PROT-AGE Study Group and ESPEN Expert Group recommend 1.0-1.2 g/kg/day for adults over 65 years 1
• The Nordic Nutrition Recommendations suggest 1.1-1.3 g/kg/day (15-20% of energy) for older adults, with protein percentage increasing as energy intake decreases 1

Safety and Upper Limits

• Long-term consumption of protein at 2 g/kg/day is considered safe for healthy adults 2
• The tolerable upper limit is suggested to be 3.5 g/kg/day for well-adapted individuals 2
• Chronic high protein intake (>2 g/kg/day) should be avoided as it may potentially lead to digestive, renal, and vascular abnormalities 2

Protein Quality and Sources

• Both animal and plant proteins can meet protein needs when consumed in adequate amounts 1
• Strict vegetarians should consume a complementary mix of plant proteins to ensure adequate intake of all essential amino acids 1
• High-quality proteins that contain all essential amino acids and adequate leucine are most effective in stimulating muscle protein synthesis 3

Common Pitfalls and Caveats

• Protein requirements may be underestimated by 10-20% when using self-reported measures compared to 24-hour urinary nitrogen excretion 1
• Excessive focus on protein intake without considering overall diet quality and energy balance may lead to suboptimal nutrition 1
• High animal protein intake may negatively influence glomerular hemodynamics and potentially impact kidney function in susceptible individuals 1
• Protein intake should be considered in the context of total energy intake, as these factors are interdependent in their effects on body composition 1