How Much Protein Does Your Body Need to Function?

Protein is an important nutrient that plays a significant role in the growth and maintenance of our bodies. It aids in muscle growth, tissue repair, and helps to balance hormones and enzymes. But how much protein do we need to live a healthy life?

The answer to this question is complex, as it is affected by factors such as age, activity level, and health goals. Unraveling the mystery of protein needs can be a daunting task, but understanding the basics can help us make sure we are getting the right amount of protein for our individual needs.

In this article, we will discuss the recommended amount of protein for different age groups, activity levels, and health goals to help you understand the importance of protein and how much you should consume for optimal health.

Recommended Dietary Allowance (RDA)

The recommended dietary allowance (RDA) is the recommended daily intake of a certain nutrient based on your age, gender, activity level, health conditions, and other factors. The RDA is the standard for many countries, including the United States and Canada, and is used as a guide for creating dietary guidelines for healthy eating.

The RDA for protein is 0.8 grams of protein per kilogram of body weight per day for adults. This means that someone who weighs 150 pounds should consume around 50 grams of protein per day. However, this number is just a general guideline, as many factors can affect our protein needs.

The RDA for protein has remained the same since 1968 and does not consider the modern understanding of how the body uses protein. Because of this, most experts, including the National Academy of Sciences, recommended 0.36 grams of protein per pound of body weight per day. While this is a higher amount than the RDA, it is still a general guideline and can vary depending on the factors listed below.

While most people get enough protein, you have to tailor your diet to your specific needs, especially if you are an athlete, pregnant, or trying to lose weight.

Factors Affecting Protein Needs

Several factors affect protein needs, such as age, activity level, and health goals. Here’s what you need to know:

Age – As we age, our bodies produce less protein, and, as a result, we need less protein in our diet. According to the National Health and Nutrition Examination Survey, the recommended daily protein intake for adults 20 years of age and older is 0.36 grams of protein per pound of body weight per day. If you are above 65 years of age, you may need even less protein, as the elderly tend to lose muscle mass more rapidly than younger adults.

Activity Level – If you are an athlete or engage in regular physical activity, your protein needs may be higher than the recommended amount. Studies suggest that active people need to consume around 0.5 grams of protein per pound of body weight per day. In addition, people who regularly participate in high-intensity training may need even more protein. When you exercise, your body breaks down muscle tissue and releases amino acids, which are the building blocks of protein. To ensure your body has enough amino acids to support muscle growth, you need to eat more protein.

Health Goals – If you are trying to lose weight, manage diabetes or improve your heart health, you may need to consume more protein. While a higher-protein diet may sound like a contradictory approach to weight loss, it is actually beneficial for body composition, as protein is more satiating than carbohydrates. People who are trying to lose weight should aim to consume 0.5 grams of protein per pound of body weight per day.

Protein Needs for Various Age Groups

As we discussed above, the amount of protein we need changes as we age. Here’s a breakdown of recommended daily protein intake for different age groups.

• Children (1 to 3 years old) – The recommended daily protein intake for children between the ages of 1 and 3 years old is between 8 and 10 grams of protein per day.
• Children (4 to 6 years old) – Children between the ages of 4 and 6 years old should consume between 8 and 13 grams of protein per day.
• Children (7 to 10 years old) – Children between the ages of 7 and 10 years old should consume between 11 and 19 grams of protein per day.
• Adolescents (11 to 14 years old) – Adolescents between the ages of 11 and 14 years old should consume between 19 and 34 grams of protein per day.
• Adolescents (15 to 18 years old) – Adolescents between the ages of 15 and 18 years old should consume between 34 and 47 grams of protein per day.
• Adults (19 years old and older) – Adults between the ages of 19 and 64 years old should consume between 45 and 56 grams of protein per day.
• Seniors (above 65 years old) – Seniors above 65 years old should consume between 41 and 46 grams of protein per day.

Protein Needs for Different Activity Levels

We already discussed how physical activity could affect our protein needs, but let’s dig a bit deeper. Here are the daily protein recommendations for people of different activity levels.  

• Sedentary individuals – Sedentary individuals should consume 0.36 grams of protein per pound of body weight per day.
• Moderately active individuals – Moderately active individuals should consume 0.41 grams of protein per pound of body weight per day.
• Highly active individuals – Highly active people should consume 0.51 grams of protein per pound of body weight per day.
• Extremely active individuals – If you are extremely active, you may need to consume 0.62 grams of protein per pound of body weight per day.

Protein Needs for Various Health Goals

If you have any health goals – like losing weight, managing diabetes, or improving your heart health – you may need to consume more protein than what is recommended for your activity level. Here are the daily protein recommendations for various health goals.

• Weight loss – If you are trying to lose weight, you should aim to consume 0.5 grams of protein per pound of body weight per day.
• Diabetes – People with diabetes should consume 0.5 grams of protein per pound of body weight per day.
• Heart health – Those who are trying to improve their heart health should aim to consume 0.5 grams of protein per pound of body weight per day.

Choosing the Right Supplement at Longevity Herbs

We have discussed the recommended dietary allowance (RDA) for protein, how much protein you need for different age groups, activity levels, and health goals, as well as how much protein you should consume based on your body weight.

Protein is an important nutrient that plays a significant role in the growth and maintenance of our bodies. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day for adults. However, this number is just a general guideline, as many factors can affect our protein needs.

Now that you know how much protein you need, it’s time to get to the real question – how do you get enough protein?

Longevity Herbs offers the highest quality supplements to nourish your body and boost your overall health. To help you find exactly what you are looking for, contact us today or shop online.