Mississauga and Oakville Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga and Oakville Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Curious about the right amount of protein to consume daily? You might be surprised by the recommended amounts. Learn how to calculate your daily protein intake here.
Protein plays a vital role in maintaining good health, a fact echoed by its Greek etymology ‘protos’, meaning ‘first’. It’s crucial for building muscle, and for the production of hair, blood, connective tissues, antibodies, enzymes, and more. While athletes and bodybuilders often increase their protein intake for muscle building, the general population is frequently warned against excessive protein consumption.
The Recommended Dietary Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight, or 0.36 grams per pound. This is the minimum amount required to prevent deficiency, not necessarily the ideal amount for daily consumption.
To calculate your daily protein needs, multiply your weight in pounds by 0.36, or use an online protein calculator.
For example, a sedentary 50-year-old woman weighing 140 pounds would need about 53 grams of protein daily. During pregnancy, the protein requirement increases to between 75 and 100 grams daily to support fetal development, breast enlargement, and increased blood supply. It’s advisable to consult a doctor for individual protein needs during pregnancy.
An active adult might only get about 10% of their total daily calories from protein, as per the RDA. This is in contrast to the average American, who consumes about 16% of their daily calories from protein. High protein intake can be beneficial for maintaining muscle mass and strength, and it may be more effective if distributed throughout the day rather than concentrated in one meal.
Recent shifts in public health messaging focus less on specific macronutrient percentages and more on consuming healthier protein-rich foods, as per the current Dietary Guidelines for Americans.
Ongoing research continues to explore the ideal amount of protein for health, particularly its role in weight loss and cardiovascular health. Increasing daily protein intake should not simply mean eating more meat. High-quality protein can also come from plant sources like whole grains, beans, nuts, and vegetables.
It’s important to consider the nutritional content that accompanies protein sources, aiming for those low in saturated fat and processed carbohydrates. Adjusting protein intake also means modifying other aspects of the diet to maintain a balanced calorie intake.
Registered dietitian Kathy McManus from the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital emphasizes the importance of choosing the right protein sources. For instance, increasing fish intake can improve nutrient profiles and health, whereas increasing red meat, especially processed meat, may not be advisable.
If weight loss is a goal, a higher-protein diet can be considered, though its effectiveness varies according to individual studies.
The following table lists various foods along with their protein content:
| Food | Protein (grams) |
|---|---|
| 3 ounces of tuna, salmon, haddock, or trout | 21 |
| 3 ounces of cooked turkey or chicken | 19 |
| 6 ounces of plain Greek yogurt | 17 |
| ½ cup of cottage cheese | 14 |
| ½ cup of cooked beans | 8 |
| 1 cup of milk | 8 |
| 1 cup of cooked pasta | 8 |
| ¼ cup or 1 ounce of nuts (all types) | 7 |
| 1 egg | 6 |
Source: USDA National Nutrient Database
