How much protein does your body need?
0.7-8 gms of protein per kilogram of body weight
Protein serves immensely as development and growth of our body.
Our body requires a daily minimum amount of protein every day to function well and keep the muscles stronger.
In general, protein needs are dictated by age, activity level and size of the body.
We need protein for our muscles, bones, to recover wear and tear of muscle and the rest of our body. And lack of protein through daily diet affects our health and body composition.
Did you know?
Muscles, tendons, organs and skin, enzymes, hormones, neurotransmitters and various molecules that aid many vital functions in our body are build up by proteins mainly.
Daily Protein Requirements vary on the following factors
AGE
A growing child’s protein needs are different from that of an 80 year old male.
Gender
Males generally require more protein than women. However, breastfeeding mothers require a higher protein intake as well.
Weight
A person who weighs 100kg needs more protein than someone weighing 60kg. Studies show that weight now has more bearing on protein requirements than age.
Muscular Exertion
Labour intensive jobs require more protein intake than someone who works at a desk throughout the day.
Muscle Mass
A physical trainer requires more protein than a marathon runner.
Health
A person recovering from illness needs more protein than someone who is healthy.
Daily Protein Requirement
- CATEGORIES
- AGE
- BODY WEIGHT
- Energy
Requirement - protein
| AGE | BODY WEIGHT | Energy Requirement | protein |
|---|---|---|---|
| 0-6 months | 5.4kg | 92kg (kcal/day) | 1.16 gms/kg/day |
| 6-12 months | 8.4kg | 98kg (kcal/day) | 1.69 gms/kg/day |
| AGE | BODY WEIGHT | Energy Requirement | protein |
|---|---|---|---|
| Average Man | 60kg | 2730 (kcal/day) | 60 gms/kg/day |
| 1-3 years | 12.9Kg | 1060 (kcal/day) | 16.7 gms/kg/day |
| 4-6 years | 18Kg | 1350 (kcal/day) | 20.1 gms/kg/day |
| 7-9 years | 25.1Kg | 1690 (kcal/day) | 29.5 gms/kg/day |
| 10-12 years | 34.3Kg | 2190 (kcal/day) | 39.9 gms/kg/day |
| 13-15 years | 47.6Kg | 2750 (kcal/day) | 54.3 gms/kg/day |
| 16-17 years | 55.4Kg | 3020 (kcal/day) | 61.5 gms/kg/day |
| AGE | BODY WEIGHT | Energy Requirement | protein |
|---|---|---|---|
| 10-12 years | 35kg | 2010 (kcal/day) | 40.4 gms/kg/day |
| 13-15 years | 46.6kg | 2330 (kcal/day) | 51.9 gms/kg/day |
| 16-17 years | 52.1kg | 2440 (kcal/day) | 55.5 gms/kg/day |
| Average Woman | 55kg | 2230 (kcal/day) | 55 gms/kg/day |
| AGE | BODY WEIGHT | Energy Requirement | protein |
|---|---|---|---|
| Pregnant Women | 55kg | 2850 (kcal/day) | 82.2 gms/kg/day |
| Lact. (0-6 months) | 55kg | 3450 (kcal/day) | 77.9 gms/kg/day |
| Lact. (6-12 months) | 55kg | 3370 (kcal/day) | 70.2 gms/kg/day |
