How much protein should we eat every day?
What is protein? Proteins are complex molecules made up of long chains of amino acids. Proteins are made up of many building blocks, known as amino acids. Our body needs dietary protein to supply amino acids for the growth and maintenance of our cells and tissues. Our dietary protein requirement changes throughout life. The European Food Safety Authority (EFSA) recommends adults consume at least 0.83 g of protein per kg body weight per day (e.g. 58 g/day for a 70 kg adult). Plant and animal-based proteins vary in their quality and digestibility, but this is not usually a concern for most people if their total protein meets their needs. We should aim to consume protein from a variety of sources that benefits both our health and the planets. What are proteins made of? Proteins are made up of many different amino acids linked together. There are twenty different of these amino acid building blocks commonly found in plants and animals. A typical protein is made up of 300 or more amino acids and the specific number and sequence of amino acids are unique to each protein. Rather like the alphabet, the amino acid 'letters' can be arranged in millions of different ways to create 'words' and an entire protein 'language'. Depending on the number and sequence of amino acids, the resulting protein will fold into a specific shape. This shape is very important as it will determine the protein’s function (e.g. muscle or enzyme). Every species, including humans, has its own characteristic proteins. Amino acids are classified as either essential or non-essential. As the name suggests, essential amino acids cannot be produced by the body and therefore must come from our diet. Whereas, non-essential amino acids can be produced by the body and therefore do not need to come from the diet. How much protein should we eat every day? EFSA has developed dietary reference values (DRVs) for protein. The DRVs for protein at different life stages are summarised in table 3. For an average adult, the recommendation is to consume at least 0.83 g of protein for every kilogram of body weight per day.1 In other words, a 70 kg adult should aim to eat at least 58 g of protein everyday day. This is the equivalent to the protein found in around 200 g of chicken breast or 240 grams of mixed nuts. During periods of growth, such as childhood, pregnancy, and breastfeeding, protein requirements are relatively high. In addition, during old age, our protein to energy ratio begins to increase. This means we require the same amount of protein but less energy (or calories) due to a decrease in metabolic rate and a more sedentary lifestyle. Children under 4: 13 grams Children ages 4 to 8: 19 grams Children ages 9 to 13: 34 grams Women and girls ages 14 and over: 46 grams Boys ages 14 to 18: 52 grams Men ages 19 and over: 56 grams After age 40, you can start to lose muscle mass, a condition known as sarcopenia, and you may need more protein. If you’re overweight, you’ll need to lower your calorie intake. A dietitian can help you figure out how much protein you should have. Which foods are rich in protein? There are many foods that are rich in protein, including: Meat, poultry, and fish: Beef, chicken, pork, turkey, salmon, tuna, and other types of seafood are all excellent sources of protein. Eggs: Eggs are a complete protein, meaning they contain all of the essential amino acids your body needs. Dairy products: Milk, cheese, yogurt, and other dairy products are good sources of protein, particularly for vegetarians. Legumes: Beans, lentils, chickpeas, and peas are all high in protein, fiber, and other nutrients. Nuts and seeds: Almonds, peanuts, cashews, pumpkin seeds, and chia seeds are all good sources of protein and healthy fats.
How much protein should we eat every day?
Proteins are complex molecules made up of long chains of amino acids. Proteins are made up of many building blocks, known as amino acids. Our body needs dietary protein to supply amino acids for the growth and maintenance of our cells and tissues.
