Protein Requirements
How much do you need and where should you get it from?
Protein is in the news a lot these days. We see it being added to a host of processed foods in an attempt to make them seem healthier. Take a trip to the grocery store and you can find chips that are protein enhanced, breads and cereals that have added protein and frozen waffles and protein-enriched milk. Pea protein, whey and soy are the most common types of protein added to processed foods.
And the new USDA Dietary Guidelines emphasizes protein at every meal. As a holistic nutritionist, I consider this very good news. In my private practice, I often see clients report inadequate protein intake, especially at breakfast.
This new focus on protein doesn’t mean we need to be eating steak three times a week. There are plenty of whole food sources of protein that are not high in saturated fat, a nutrient that is best limited to 10% of total calories, or less than 20 gram per day.
Protein IS important, especially as we age. We typically think of protein for its role in building muscle. But protein is also important for our structural health – bones – as well as hair, skin and nails. We need protein to make enzymes that assist with digestion, blood clotting and DNA replication. And protein is key in synthesizing hormones (think insulin and thyroid hormones). And it’s critical to our immune system. Antibodies rely on adequate protein intake.
So how much protein do you need in a day and where should it come from?
This is a conversation I have frequently with my clients. Protein needs aren’t a one-size-fits-all recommendation. Needs vary depending on both body weight and physical activity level. And I recommend protein from whole food sources versus from processed foods with supplement protein.
Sedentary - 0.8 g per kg of body weight
Moderately active - 1.0 to 1.5 g per kg of body weight
Athletic or seeking to build muscle - 1.6 to 2 g per kg of body weight
Obese individuals should use their ideal weight as the basis for protein need to avoid unnecessary extra calories. Women who are pregnant or nursing will have increased protein needs. And those recovering from surgery have increased protein needs during the healing process.
The body weight chart below represents protein ranges for moderately active adults. I’ve already converted kilograms of weight to pounds to make it easier to find your target range.
The food chart below provides examples of common natural protein sources. For reference, three ounces of poultry or red meat is about the size of a deck of playing cards. In general, the leaner cuts of poultry and red meats will have slightly more protein than the cuts that are higher in fat. For example, three ounces of chicken breast will have 25 grams of protein whereas the same weight of chicken thighs will have 21 grams of protein. The same goes for red meats – beef and pork.
Body Weight Daily Protein Goal
110 lbs. 50 - 80 g
121 lbs. 55 - 88 g
132 lbs. 60 - 96 g
143 lbs. 65 - 104 g
154 lbs. 70 - 112 g
165 lbs. 75 - 120 g
176 lbs. 80 - 128 g
187 lbs. 85 - 136 g
198 lbs. 90 - 144 g
209 lbs. 95 - 152 g
220 lbs. 100 - 160 g
231 lbs. 105 - 168 g
243 lbs. 110 - 176 g
Sample Protein Chart
