How Much Protein Does Your Body Require Each Day? Calculate According to Your Weight
Protein is a necessary nutrient that is important for tissue building and repair in our bodies. It is vital for muscle and bone growth and maintenance, as well as for the health of the skin and hair. But do you know how much protein your body requires each day?
The daily protein requirement differs depending on age, sex, weight, and activity level. The more you weigh, the more protein you require. In this article, we will discuss how much protein your body requires daily depending on your weight.
Determining Protein Needs Based on Weight
For Sedentary People (Little or No Exercise)
For women: 0.8 grams of protein for every kilogram of body weight (approximately 0.36 grams per pound)
For men: 0.8 grams of protein for every kilogram of body weight (approximately 0.36 grams per pound)
For Active Individuals (Light Exercise/Sports 1-3 Days/Week)
For women: 1.2-1.6 grams of protein per kilogram of body weight (approximately 0.55-0.73 grams per pound)
For men: 1.2-1.6 grams of protein per kilogram of body weight (approximately 0.55-0.73 grams per pound)
For Athletes, or Very Active Individuals (Heavy Exercise/Sport 4-5 Days/Week)
For women: 1.6-2.2 grams of protein per kilogram of body weight (approximately 0.73-1.00 grams per pound)
For men: 1.6-2.2 grams of protein per kilogram of body weight (approximately 0.73-1.00 grams per pound)
Examples of Protein Requirements by Weight
A 120-pound (54 kg) inactive woman requires approximately 43 grams of protein daily.
A 150-pound (68 kg) active male requires approximately 80-100 grams of protein daily.
A 200-pound (91 kg) athlete requires approximately 130-150 grams of protein daily.
Foods High in Protein
Some of the foods high in protein are:
Lean meats such as chicken, turkey, and fish
Legumes such as beans, lentils, and peas
Nuts and seeds such as almonds, chia seeds, and hemp seeds
Dairy foods such as milk, cheese, and yogurt
Eggs and tofu
Conclusion
Protein is a necessary nutrient that performs a crucial function in our bodies. The daily protein intake depends on several factors such as age, sex, weight, and activity level. By determining your protein requirements based on your weight and activity level, you can make sure you are getting sufficient protein for your overall health and well-being. Eat a variety of protein foods to provide your body with the required daily protein.