It turns out that the “right” amount of protein for any one individual depends on many factors, including activity level, age, muscle mass, physique goals, and current state of health. Are you looking to calculate your own recommended daily protein intake? In today’s post, we’ve provided the information you need to learn how.
Recommended Daily Protein Intake
As stated by Harvard Health, “The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. [That is 0.36 grams per pound.] The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.” Basically, it’s the minimum amount of protein you need to maintain health — not the exact amount you are supposed to eat each day.
According to the guideline, this amounts to the following:
- 56 grams per day for the average sedentary man.
- 46 grams per day for the average sedentary woman.
Obviously, protein is an important nutrient required for the building, maintenance, and repair of tissues in the body. But not all proteins are created equal; your protein’s amino acid content makes a difference too. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food. There are 20 different amino acids in the food we eat, but our body can only make 11 of them. The nine most essential amino acids must be obtained from your diet.
In addition, it’s important to note that in order to meet the RDA minimums, you must receive more of some proteins than others. For example, let’s focus on the 56 grams of protein required daily for an average sedentary man. This assumes the protein consumed is a complete protein with a protein digestibility-corrected amino acid score (PDCAAS) of 1. The PDCAAS evaluates proteins’ quality based on humans’ amino acid requirements and their ability to ingest it. Proteins of lesser quality will be required in more abundant quantities. For example, you would need 65 grams of soy, 69 grams of whey, and a whopping 96 grams of pea protein to compete with a complete protein with a PDCAAS of 1. If a person only consumed 56 grams of any of these proteins, they wouldn’t obtain 100% of the daily value required for good health.
What If I’m Not Sedentary?
If you are active or aiming for optimal protein, however, you’ll need more protein than the standard RDA. To get your personal recommended daily protein intake, start by multiplying the number 0.36 by your weight in pounds. Then double it for your optimal amount of protein. This number will help you maintain muscle as you age and support weight loss. Optimal protein works out to be about 15 to 25 percent of your daily calories.
What If I’m Bodybuilding?
If you are bodybuilding and looking for a very specific physique, you’ll need even more protein. A person that lifts weights regularly or is training for a running or cycling event should consume a range of 0.5 or 0.8 grams of protein per pound of body weight (source). The same individual should increase the recommended intake of protein to 300-512 calories a day to gain muscle mass. The easiest way to achieve this number is through the right type of protein supplementation.
Get More Protein in Your Diet with Protein Powders
Here are some examples of practical protein amounts in common foods:
- One cup of milk has 8 grams of protein
- One cup of soy milk has about 7 grams of protein
- One egg has 6 grams of protein
- A three-ounce piece of meat has about 21 grams of protein
- One cup of dry beans has about 16 grams of protein
- An eight-ounce container of yogurt has about 11 grams of protein
- One 30-gram scoop of CHiKPRO protein powder has 25 grams of protein
As you can see, our protein powder has more protein than a three-ounce piece of meat! Protein powders are an incredibly easy way to incorporate more protein into your diet. They can be mixed into shakes or smoothies and added to recipes to increase the amount of protein in the resulting food. And if you commit to a healthy diet and exercise regimen, your body can turn that protein into muscle.
As revealed by a study conducted at Missouri State University, CHiKPRO™’s “superior chicken-protein technology yields some of the highest levels of muscle-building amino acids, and contains 180 percent more naturally occurring arginine than whey,” meaning that our protein powder gives you more bang for your buck. We know that finding the best protein powder for your recommended daily protein intake can be challenging. So if you’re searching for an awesome protein powder that is a complete protein, highly digestible, and rich in the building blocks your body requires for wellness, be sure to take a good look at chicken protein powder.
Try CHiKPRO™, a nutritious chicken protein isolate powder. Versatile and easy to use, this high-quality and highly efficient protein supplement contains 25 grams of protein in each 30-gram scoop! Plus, you can use it in pizza, waffles, smoothies, frittatas, and many more delicious recipes. It is non-allergenic, dairy-free, and gluten-free. CHiKPRO™ also features in MEAT-SNX™ Chicken Protein Snack Mix, which comes in several different flavors, including Sweet BBQ, Cheese Pizza, and Cinnamon Bun. To learn more, please visit the CHiKPRO™ website.