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How much protein that I need per day?

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The amount of protein that we should consume daily, will depend on few factors, such as the age, sex, body weight, level of physical activity, underlaying medical conditions, etc.

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For average adult male, the recommendation is 0.84 - 1.07 g/kg body weight per day.

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For average adult female, the recommendation is 0.75 - 0.94 g/kg body weight per day.

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Remember that the biological value of each protein is different, so consuming 100 gr of chicken for example, does not mean you absorb 100 gram of protein. It can be seen from the picture that out of 100 grams of chicken meat, the protein in it is only 32 gr. Then the BV (Biological Value) is 94. So, the protein absorbed by the body when we eat 100 gr of chicken is only 30 gr. For more info about BV, please click here.

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Some patients with underlying medical conditions such as kidney failure on dialysis, might be on lower protein daily.

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Source:

1. Campbell WW, Evans WJ. "Protein requirements of elderly people." Eur J Clin Nutr 1996;50:S180-S185.

2. Food and Nutrition Board: Institute of Medicine. "Dietary Reference Intakes for energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein and amino acids." Washington, DC: National Academy Press, 2002

3. Rand WM, Pellett PL, Young VR. "Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults." Am J Clin Nutr 2003;77:109-27.

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