How Much Protein Do I Need?

7/19/2017

One of the most confusing topics in nutrition today is how much protein is required for general health, during weight loss, or to build muscle. People are confused about where to find protein, besides sitting down with a slab of steak for every meal. How do vegans survive with no protein? As a vegetarian, I am often told, “I don’t know how you do it, I couldn’t survive without protein!” My general answer is as follows: No one can survive without protein. And protein can be found from many sources, not just meat.

Recommendations for the general public is to eat 0.8-1.0 grams of protein per kilogram of your ideal body weight. This can be tricky for those that are overweight. Here are some basic calculations for you to use:

Ideal body weight (men) = 106 + 6(every inch over 5’)

Ideal body weight (women) = 100 +5(every inch over 5’)

For example, I am 5’5” so my ideal weight = 100 + 5(5) = 125 lbs.

My husband is 6’2” so his ideal weight = 106 + 6(14) = 184 lbs.

Now to calculate protein requirements divide your weight in pounds by 2.2, then multiply x 0.8 for women and 1.0 for men.

Therefore, my protein requirements would be 125/2.2*0.8 = 45g per day.

My husband’s requirements would be 184/2.2*1.0= 84g per day.

Following these guidelines, we try to meet a macronutrient distribution of 45-65% calories from carbohydrates, 20-35% calories from fat, 10-35% calories from protein. But are these guidelines sufficient to ward off muscle loss and maintain a healthy body weight as we age? Some researchers disagree. A meta-analysis published in 2003 showed 0.6-0.8 g protein/kg ideal body weight is sufficient for 97.5% of the population.1 A National Health and Nutrition Examination Survey in 2003 – 2004 showed that no one reached the upper limit of protein intake (35% of daily calories). Only 7.7-8.6% of women consumed less than 10% of their calories from protein, and a negligible amount of men did not meet their protein requirements.2

Why then are we constantly bombarded with instructions to increase our protein intake? The answer is complicated. Most of the time, when we are given the advice to increase our protein intake, it is to aid in our effort to lose weight. A higher protein intake during a time of energy deficit (eating fewer calories than we are using) can help prevent muscle loss.3 Additionally, increasing protein intake in the elderly can decrease sarcopenia, the muscle atrophy that occurs as part of normal aging.4 Finally, athletes have much different nutritional needs than most people. The RDA for protein is set to create an even protein balance (between what we take in and what we utilize) so we can maintain a healthy body composition. However, an athlete looking to build muscle and improve performance will need much more protein, eaten throughout the day to meet their goals.5

So what does all of this mean? Simply put, if you are trying to lose weight by reducing calories and increasing activity you are already doing a good job. If you are not seeing results, or you experience a plateau, make sure you are getting at least 1-1.1g/protein per kg ideal body weight. This can be easily tracked through an app or online meal analyzer. Increasing your protein intake may allow you to build more metabolically active muscle and reduce your fat stores more efficiently.

And where do we get protein? Eggs and lean meat are excellent sources of protein. Dairy is another source. For vegetarians and vegans, reach for tofu, beans (black, edamame), and nuts and seeds. Plan to spread your protein intake throughout the day to ensure maximum absorption.

1. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. http://ajcn.nutrition.org/content/77/1/109.short. Accessed July 20, 2017.

2. Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003–2004. http://ajcn.nutrition.org/content/87/5/1554S.short. Accessed July 20, 2017.

3. Deibert P, König D, Schmidt-Trucksaess A, et al. Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. Int J Obes Relat Disord Hamps. 2004;28(10):1349-1352. doi:http://dx.doi.org/10.1038/sj.ijo.0802765.

4. Skeletal muscle loss: cachexia, sarcopenia, and inactivity. http://ajcn.nutrition.org/content/91/4/1123S.full. Accessed July 20, 2017.

5. Norton L, Wilson G. Optimal Protein Intake to Maximize Muscle Synthesis. AgriFood Ind. 2009;20(2):54-57.