Protein and Adults
Most Americans get enough protein each day. Health experts recommend that healthy adults should eat 0.8 grams of protein per kilogram of body weight per day.1 This is about:
- 47 g for a 130 lb. (59 kg) woman, or
- 66 g for a 180 lb. (82 kg) man.
People who are sick or healing, pregnant and breastfeeding women, and athletes may need more protein.
Protein and Children
Children who are growing also need more protein.
- Boys and girls aged four to thirteen need 0.95 grams protein per kilogram of body weight, and
- Fourteen- to eighteen-year-olds require 0.85 grams per kilogram of body weight per day. 1
Calculating Your Protein Needs
Here's how to calculate your protein needs:
- Weight in pounds divided by 2.2 = weight in kg
Example: 130 lbs. / 2.2 = 59 kg - Weight in kg x 0.8
Example: 59 kg x 0.8 = 47 g of protein
While "low carb, high protein" diets are not recommended, research shows that protein does play a positive role in weight maintenance. And did you know that eating more protein does not build muscles? The only way to build muscles is to use them and eat a balanced diet. Research does not support the theory that eating more protein will help "bulk up" your muscles.
References:
1. Institute of Medicine, National Academies of Sciences, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids. The National Academies Press, Washington, DC 2002.
