From the Guidelines
The daily protein requirement for a 5'4" female aiming for a weight of 120 pounds is approximately 50-60 grams of protein per day.
Protein Requirements
- The recommended daily allowance (RDA) for protein is 0.8 g/kg or 0.36 g/lb of body weight per day for adults, as stated in the study by 1.
- For a 120-pound female, this would translate to approximately 43 grams of protein per day, based on the RDA.
- However, some studies suggest that protein intake around 60-65 grams per day may be more beneficial for maintaining muscle mass, as reported in the study by 1.
Considerations
- The study by 1 notes that total protein intake should not be excessive and should be reasonably proportional to carbohydrate and fat intake.
- The study by 1 states that protein intake is more than adequate in the United States, and that the percentage of Americans consuming below the Estimated Average Requirement (EAR) for protein is relatively low.
- It is also important to consider that individual protein needs may vary depending on factors such as age, sex, weight, and activity level, as well as overall health and nutritional status.
Protein Intake Recommendations
- The study by 1 suggests that protein intake at the low end of the Acceptable Macronutrient Distribution Range (AMDR) should be considered more than adequate, which is 10-30% of total energy intake.
- For a 120-pound female, this would translate to approximately 50-60 grams of protein per day, assuming a daily energy intake of 1200-1500 kcal.
- This recommendation is consistent with the study by 1, which suggests that total protein intake should not exceed 100 grams per day.
From the Research
Daily Protein Requirement
To determine the daily protein requirement for a 5'4" female aiming for a weight of 120 pounds, we need to consider the recommended protein intake per kilogram of body weight.
- The recommended dietary allowance (RDA) of protein is 0.8 g/kg/day 2, 3, which is based on structural requirements and ignores the use of protein for energy metabolism.
- However, for individuals with minimal, moderate, and intense physical activity, the recommended protein intake is 1.0,1.3, and 1.6 g/kg/day, respectively 3.
- For athletes, the recommended protein intake is 1.6-2.4 g/kg/day 4, and the International Society of Sports Nutrition (ISSN) recommends 1.4-2.0 g/kg/day 5.
Calculating Daily Protein Requirement
To calculate the daily protein requirement for a 5'4" female aiming for a weight of 120 pounds, we first need to convert the weight from pounds to kilograms.
- 120 pounds is approximately 54.4 kilograms.
- Using the RDA of 0.8 g/kg/day, the daily protein requirement would be 54.4 kg x 0.8 g/kg/day = 43.5 grams of protein per day.
- However, if we consider the recommended protein intake for athletes, the daily protein requirement would be 54.4 kg x 1.6 g/kg/day = 87 grams of protein per day (lower end of the range) or 54.4 kg x 2.4 g/kg/day = 130.6 grams of protein per day (upper end of the range).
Considerations
It's essential to note that individual protein requirements may vary depending on factors such as physical activity level, overall health, and specific dietary needs.
- The quality of protein consumed, timing, and distribution of protein intake throughout the day may also impact protein requirements 4.
- Additionally, high-protein diets (>2 g/kg/day) may be safe for healthy adults, but chronic high protein intake may result in digestive, renal, and vascular abnormalities and should be avoided 3.