Daily Protein Requirement: Calculation, Compensation

Daily Protein Requirement

Protein is a structural molecule that is formed as a result of chain linking of amino acids. It is one of the basic components of our body and is vital for our health. However, it is not produced naturally by our body.

It has an active role in almost every process of cells. It repairs worn-out cells and helps cells maintain their shape. It is involved in processes such as cell attachment, division, communication and immune response. Some types of proteins act as catalysts in biochemical reactions.

Supports muscle and tendon formation. It promotes hair and nails growth. If foods containing sufficient protein are not included in the nutrition routine and diet, all these processes are disrupted.

1 gram of protein is 4 calories. Protein not only improves our health, but also helps us lose weight. Protein-based diet reduces the release of hunger hormones. A person who eats a high carbohydrate diet is often hungry, while a person who eats a protein diet feels full for a longer period of time.

It also speeds up protein metabolism. All these factors facilitate the weight loss process. It is recommended that 30% of the daily calorie intake of a person who wants to lose weight should be from protein sources.

So, how many grams is the daily protein requirement? How is protein need met? Which foods are rich in protein? You can find the answers to all these questions in the rest of our article.

How to Calculate Daily Protein Needs?

  • Protein is the most important part of our diet. It is essential for our body to take the protein it needs in order to maintain its current state and develop.
  • How many grams of protein should be taken daily? This question constantly occupies the minds of many people who want to eat a healthy and balanced diet. The daily protein requirement varies depending on gender, age, height, weight and lifestyle of the person. For example, a physical worker and a white-collar worker working at a desk may differ in the amount of protein they need daily, even if their age and gender are the same. The daily protein needs of a child and an adult, a woman and a man also vary.
  • The common opinion on this issue; calculated as 2.75 times the lean body weight. This is how a person’s daily protein requirement is formulated in its simplest form. If you wish, let’s calculate the amount of protein that a person with a lean body weight of 50 kilograms should take daily: 50 x 2.75 = 137.5 gr. In summary, it is recommended that a person with a lean body weight of 50 kilograms should consume approximately 138 grams of protein every day.
  • According to the World Health Organization; A less active person needs about 1 gram of protein per kilogram of weight.
  • How many grams is the daily protein requirement for bodybuilders? It is known that those who exercise regularly, athletes and the elderly need more protein. The amount of protein that these people and those who want to increase their muscle mass need daily is 1-1.8 g per kilogram. In active athletes, this amount can go up to 2.5-3 g per kilo.
  • The amount of protein needed increases in women during pregnancy and lactation.

How to Meet the Daily Protein Need?

Daily protein needs are usually met through food. Experts recommend paying attention to food variety and protein intake at every meal for a balanced and healthy diet.

Protein powders are sold in pharmacies, sports shops and various internet sites. These powders are mixed with water and drunk. It is generally preferred by athletes, those who train intensely and those who have serious muscle loss. However, before using these products, a physician or dietitian should be consulted.

So, what should you eat for your daily protein needs? Here are the foods rich in protein…

  • Red meat
  • Fish
  • Chicken meat
  • Turkey meat
  • Egg
  • Milk
  • Yogurt
  • Cheese
  • Kefir
  • Soybean
  • Dry beans
  • sweetcorn
  • Wheat
  • Oat
  • Pumpkin seeds
  • Almond
  • Hazelnut
  • pistachios
  • Peas
  • Spinach
  • Kidney bean

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