Recommended Daily Protein Requirements

Protein is one of the most important components of every cell present in the body. A complex, high-molecular-weight organic compound, it has an unsurpassed content of amino acids. There are a number of benefits associated with proteins. Right from improving body composition and building muscle to repairing tissues and preventing bone loss, the list goes endless. Besides this, much of the fabric of our body, such as muscle, cartilage, ligaments, skin and hair, is constructed from protein molecules. We all know that a high-protein diet is essential for an individual, but the question is - how much is enough? 

An ongoing debate, experts have been studying to determine exactly how much protein does our body require? Many health organizations have conducted regular studies; so as to work out, what should be the recommended daily protein intake. The suggested requirement varies from person to person. For instance, the protein requirement for adults is different from that of young growing children. There are multiple factors, which need to be taken into consideration, while deciding the recommended daily protein intake, such as, age, sex, physique and activity level.

The human daily protein requirement is calculated on the basis of 'ideal body weight'. Based on height and gender, the ideal body weight is calculated. The daily protein requirement is calculated in terms of grams per day for every kilogram you weigh. For a person who is accustomed to sitting or taking little exercise, the recommended daily protein intake is 0.75g per kg of body weight. A person whose physical activity level is good enough and who performs exercises for about an hour or so, for them the ideal protein intake is about 1.0-1.2g of protein per kg of body weight.

In case of athletes, however, the recommended protein requirement differs. Apart from a greater lean mass and greater need for tissue repair, they burn a small amount of protein, during physical activity. As such, athletes have a higher protein requirement. For those engaged in endurance training, the protein intake should be about 1.2-1.4g of protein per kg of body weight, while for athletes, who are engaged in strength training, the daily recommended protein requirement is approximately 1.6-1.7g of protein per kg of body weight.