How Much Daily Protein Do We Need?
What is Daily Protein and what does it do in our body?
Daily Protein in our food is an important component of every cell in the body. Hair and nails are mostly made of protein. The body uses protein to build and repair tissues. Protein plays an important part in our food to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein and therefore has no reservoir to draw on when it needs a new supply.
How much daily protein does the average adult need to consume daily?
The recommended intake for a healthy adult is 46 grams of protein a day for women and 56 grams for me. And while protein malnutrition is a problem for millions of people around the globe, for the average adult in developed countries, we are eating far more protein than we actually need.
In most developed countries, adults eat about 100 grams of protein per day, or roughly twice the recommended amount. Even on a vegan diet people can easily get 60 to 80 grams of protein throughout the day from foods like beans, legumes, nuts, broccoli, and whole grains.
We’ve all heard that extra protein builds more muscle. In fact, the only way to build muscle is through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn’t give you extra strength.
- Teenage boys and active men can get all the protein they need from three daily servings for a total of seven ounces.
- For children age 2 to 6, most women, and some older people, the researchers recommend two daily servings for a total of five ounces.
- For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.