You'll need this information to calculate your recommended daily amount. It is recommended that you get 10 to 35 percent of your calories from protein, according to the Centers for Disease Control and Prevention.
Before you begin calculating your protein requirements, you need to determine your caloric needs. Women usually need 1, to 2, calories, while men need as many as 2, to 3, daily calories.
Generally, between the ages of 18 and 50, you should stick to the higher end of the range for your gender if you live an active lifestyle. Stay towards the lower end of the range if you are less active. After age 50, your high activity level may diminish and you should consume the lower end of the range for your gender.
Vegetarians may need to increase this by 10 percent. Endurance athletes require 1. The elderly require 1. Let's take a look at this. Let's let B represent your body weight in kilograms. Ok, now let's look at the most common major sources of protein in the American diet and the number of grams of protein per serving. One of your patients, Joe R. Given this guideline, most men should consume about 71 grams of protein per day, because 0.
Women should typically consume about 60 grams of protein per day, since 0. If you're having trouble calculating your body weight in kilograms, you can also just multiply your weight in pounds by 0. This would mean the RDA formula is:. If you're not comfortable calculating your RDA for protein manually, there are a variety of protein intake calculators available online. Although the RDA for protein is typically 0. Athletes, for instance, can consume up to double this amount of protein. Other people, like pregnant women , breastfeeding mothers and older adults also need to consume more of this nutrient.
The amount of protein you should consume as an athlete depends on the type of physical activity you engage in. In general, people performing regular exercise should consume :.
Pregnant women also need to consume more protein than average. According to a study in the Journal of Advances in Nutrition , women should consume between 1. The lower amount 1. Protein in pregnant women isn't only important for the growth of the developing fetus; it's also essential in helping the mother's body prepare to breastfeed her child.
Consuming too little protein is bad for you. Proteins are one of three primary macronutrients that provide energy to the human body, along with fats and carbohydrates.
Proteins are also responsible for a large portion of the work that is done in cells; they are necessary for proper structure and function of tissues and organs, and also act to regulate them. They are comprised of a number of amino acids that are essential to proper body function, and serve as the building blocks of body tissue.
There are 20 different amino acids in total, and the sequence of amino acids determines a protein's structure and function. While some amino acids can be synthesized in the body, there are 9 amino acids that humans can only obtain from dietary sources insufficient amounts of which may sometimes result in death , termed essential amino acids.
Foods that provide all of the essential amino acids are called complete protein sources, and include both animal meat, dairy, eggs, fish as well as plant-based sources soy, quinoa, buckwheat. Proteins can be categorized based on the function they provide to the body. Below is a list of some types of proteins:. As can be seen, proteins have many important roles throughout the body, and as such, it is important to provide sufficient nutrition to the body to maintain healthy protein levels.
The amount of protein that the human body requires daily is dependent on many conditions, including overall energy intake, growth of the individual, and physical activity level.
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