How Much Protein Do You Need In A Day?

Protein as a matter of fact is the least concern that you should be worrying about as majority of the Australian adults are consuming way too much protein that is required for general health and wellbeing.

Accredited Practising Dietitian (APD) Angeline Yeoh says The Australian Dietary Guidelines recommends 15–25% of your total energy intake should come from protein. The amount of protein you need in your diet depends on your weight, age and health.

As a rough guide, the recommended dietary intake (RDI) for protein (measured in grams per kilogram of bodyweight) is:

  • 0.75 g/kg for adult women

  • 0.84 g/kg for adult men

  • Around 1 g/kg for pregnant and breastfeeding women, and for men and women over 70 years.

For example, a 75 kg adult male would need 63 g of protein per day. It is recommended that 15 to 25 per cent of total energy intake per day is from protein sources. The human body can’t store protein and will excrete any excess. Therefore, the most effective way of using the daily protein requirement is to eat small amounts at every meal. Using the example of the 75 kg male above, this would require that he eats approximately 21 g of protein at three meals each day.

The needs of children and adolescents also vary according to their age and weight. 

If you are unsure about whether you are getting enough nutrients from your current diet and need help to optimise your health and improve your chronic conditions, you can request for a food diary analysis and personalised meal plan that are carefully analysed and assessed by BBDiet dietitian to meet your personal dietary and medical needs.

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