Protein is the most important nutrient to your body. It is involved in almost all the functions of the body. Protein is an integral component of our muscles, skin, bones, organs, hormones, enzymes, and many other body parts. Protein also helps the body with muscle growth and repair, making it an important part of our daily diet. But what is the ideal protein intake per day. In this blog you will find out how much protein a person needs? What factors contribute to the daily protein requirements? How to fulfill your daily protein requirements?
Protein Requirement Per Day
According to the Indian Counsel of Medical Research (ICMR) the daily recommended protein intake is 0.8g – 1g of a person’s body weight. Simply put if you weigh 70 kg then you need between 56g to 70g of protein per day depending on your lifestyle (1).
It is also recommended that adults should get at least 10% to 35% of their daily calories from protein.
But as you age our protein requirements change. Hence, you need to adjust your diet accordingly. But how to calculate how much protein you need at our age? Are you getting enough protein through your daily diet? And what other factors play a role in your protein requirements?
Daily Protein Requirement for Adults
This age group includes people from 18 to 65, which is a large age range. The general daily protein requirement remains 0.8g per kg of body weight other factors like weight, fitness goals and lifestyle also impact daily protein requirements. So before determining how much protein you need as an adult consider these factors as well.
Here are protein requirements based on factors like lifestyle (2)
- Minimal activity levels: 1.0 g/kg (70g for 70kg)
- Moderate activity levels: 1.3 g/kg (91g for 70kg)
- Intense activity levels: 1.6 g/kg (112g for 70kg)
If you are an athlete or a fitness enthusiast, then you need more than average amount of protein. Use the above guidelines to calculate your ideal daily protein requirements.
Protein Requirements for Older Adults
As you grow older age becomes a more prominent factor in your daily protein requirement. As you age, your protein needs increase due to changes in muscle mass, physical activity, and overall health status. For older adults, the RDA for protein is often higher, with many experts recommending 1.0-1.2 grams per kilogram of body weight per day to help prevent sarcopenia (age-related muscle loss) and maintain functional capacity (2).
Many health experts believe as your body grows old, it may process protein less efficiently. This means people in their 60s need more protein than when they were younger to help preserve muscle mass.
Researchers have found that the lack of protein absorption can be overcome by increasing protein consumption, making protein 30 to 35 percent of their total calorie intake. If you are an older adult suffering from sarcopenia then you may need 1.2 to 1.5 g/kg of protein a day.
It is important to understand that even at the age of 65+ it is vital not to live a sedentary lifestyle. A lack of protein combined with a more sedentary lifestyle further increases the risk of deteriorating muscles, compromised mobility and slower recovery from illness.
A study conducted on 2900 seniors over 23 years found that those who ate the most protein were 30 percent less likely to become functionally impaired than those who ate the least amount (3).
Protein Requirements for Children Under Age 18
Children and adolescents have different protein needs depending on their stage of growth and development. Adequate protein intake is crucial for supporting growth, development, and overall health. The RDA for protein in children varies by age group:
- 1-3 years: 1.05 g per kilogram of body weight per day
- 4-8 years: 0.95 g per kilogram of body weight per day
- 9-13 years: 0.95 g per kilogram of body weight per day
- 14-18 years: 0.85 g per kilogram of body weight per day
A study in the Journal of Nutrition highlights that adequate protein intake during childhood and adolescence is critical for optimal growth and development. Another research article in Pediatric Research discusses how protein needs during these formative years are higher to support rapid growth and the development of lean body mass.
Conclusion
Protein is an essential nutrient that plays a vital role in the health and development of individuals at all life stages. While the general RDA for protein provides a baseline, various factors such as age, activity level, and overall health can influence individual protein requirements. Adults aged 18-65 typically need about 0.8 grams per kilogram of body weight, but this may increase with higher physical activity levels. Older adults benefit from a slightly higher intake to prevent muscle loss and support overall health. Children and adolescents require adequate protein to support their rapid growth and development.
Incorporating a balanced diet with sufficient protein from diverse sources such as lean meats, dairy, legumes, and plant-based proteins can help meet these varying needs. Consulting with healthcare professionals or dietitians can also provide personalized recommendations to ensure optimal protein intake for specific age groups and health conditions.
By understanding and meeting protein requirements at different life stages, individuals can support their overall health, growth, and quality of life.
FAQs
1. How much protein do I need by age?
The daily requirement for protein is based on a simple formula 0.8g of protein per kg of body weight. Factors such as age can affect your daily protein requirements. Look for the latest guidelines from ICMR for the daily protein requirement as per your age
2. Do you need extra protein as you age?
Yes, as you age, you generally need extra protein to help prevent muscle loss (sarcopenia), maintain muscle mass, and support overall health. Older adults often benefit from higher protein intake, around 1.0-1.2 grams per kilogram of body weight daily.
3. Can I take protein supplements everyday?
Yes, you can consume protein supplements everyday. Consume as per directed and incorporate physical activity in your daily routine