Protein is incredibly important. Do you know How Much Protein You Should Eat Daily ? Here is the answer and the Daily Protein Requirement differs from person to person. If we don’t get enough from the diet, our health and body composition suffers. Proteins are the main building blocks of the body. They’re used to make muscles, tendons, organs and skin. Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions.
Dietary Reference Intake of Protein
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (1). This amounts to (2, 3): 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. Try to follow this Daily Protein Requirement chart.
Daily Protein Requirement for Adults in US
Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men. It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.
Try to Include:-
- Small 3-ounce piece of meat has about 21 grams of protein.
- Typical 8-ounce piece of meat could have over 50 grams of protein.
- One 8-ounce container of yogurt has about 11 grams of protein.
- One cup of milk has 8 grams of protein.
- One cup of dry beans has about 16 grams of protein.
Daily Protein Requirement for People With Special Protein Needs
Not everyone needs the same amount of protein. Pregnant and breastfeeding women need about 10 more grams of protein than they did before. Nursing women need 20 grams more protein a day than they did before pregnancy to support milk production. Pregnant women should try to get 20 to 30 grams of their protein a day from low-fat dairy products because calcium and vitamin D are crucial for the bone health of mother and baby.
Examples Of High Protein Foods to meet Daily Protein Requirement
- Beef (leaner cuts)
- Pork (leaner cuts)
- Whole Eggs
- Egg Whites
- Beans (all kinds)
- Nuts (all kinds)
- Chicken (skinless)
- Turkey (skinless)
- Fish (all kinds)
- Protein Supplements (whey protein powder, casein protein powder, protein bars, etc.)