From the Guidelines
The recommended daily protein intake for adult men is approximately 56 grams per day, based on a calculation of 0.8 grams of protein per kilogram of body weight for an average adult male weighing about 70 kilograms (154 pounds) 1. This amount is considered sufficient for most adult men, but may need to be adjusted based on individual factors such as age, activity level, and health status. Some key points to consider include:
- The RDA for protein is 0.80 g of “good quality protein” per kilogram of body weight per day for both men and women aged >19 y 1.
- Men who are very physically active, especially those engaged in strength training or endurance sports, may benefit from higher protein intake ranging from 1.2 to 2.0 grams per kilogram of body weight daily.
- Older men might also need slightly more protein (1.0 to 1.2 grams per kilogram) to help preserve muscle mass that naturally decreases with age.
- Protein should ideally be distributed throughout the day across multiple meals rather than consumed all at once to optimize muscle protein synthesis.
- Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. It's worth noting that the evidence suggests that protein intake is more than adequate in the United States, with most adults consuming above the recommended daily amount 1. However, individual protein needs may vary, and some men may require more or less protein depending on their specific circumstances. In general, it's recommended to aim for the RDA of 0.8 grams of protein per kilogram of body weight per day, and adjust as needed based on individual factors.
From the Research
Recommended Protein Intake for Adult Men
The recommended amount of protein per day in grams for adult men varies based on factors such as physical activity level and overall health.
- For a healthy adult with minimal physical activity, the Recommended Dietary Allowance is 0.8 g protein per kg body weight per day 2.
- For individuals with moderate physical activity, a dietary intake of 1.3 g protein per kg body weight per day is recommended 2.
- For those with intense physical activity, 1.6 g protein per kg body weight per day is suggested 2.
- Additionally, research indicates that individuals engaged in intense training may require more dietary protein, with recommendations ranging from 1.4-2 g/kg/day 3.
Protein Intake and Overall Health
Adequate protein consumption is essential for optimal growth, development, and health of humans.
- Protein undernutrition can result in stunting, anemia, physical weakness, edema, vascular dysfunction, and impaired immunity 2.
- Chronic high protein intake (>2 g per kg BW per day for adults) may lead to digestive, renal, and vascular abnormalities and should be avoided 2.
- The quality of protein is also a determinant of its nutritional value, with high-quality proteins from animal products being essential for optimal health 2.
Average Protein Intake in Adult Men
Studies have shown that the average protein intake for adult men is around 91 +/- 22 g/d 4.
- However, the recommended amount of protein per day can vary based on individual factors such as age, weight, and physical activity level.
- It is essential to note that the percentage of male population who consumed less than the estimated average requirement was very low 4.