September 2009 - Vol 4 Issue 9
Protein Needs - Daily Protein Requirements
by Michelle Gibeault Traub, R.D.
Protein needs vary based on weight and in some cases activity level. While there is some disagreement on individual protein requirements, the following charts show the general recommendations set forth by the Institute of Medicine and can serve as a valuable guide.
Protein Needs by Body Weight*
|
Weight (pounds) |
Daily Protein Needs (grams) |
100 |
36 |
110 |
40 |
120 |
44 |
130 |
47 |
140 |
51 |
150 |
55 |
160 |
58 |
180 |
65 |
190 |
69 |
200 |
73 |
*Based on Institute of Medicine (IOM) Recommended Dietary Allowance (RDA) of .8g or protein per kg (1 kg = 2.2 Lbs) of body weight.
Protein Needs as % of Calories*
Calorie Intake |
Protein (grams) per % Calories |
|
10% |
20% |
30% |
1200 |
30 |
60 |
90 |
1400 |
35 |
70 |
105 |
1600 |
40 |
80 |
120 |
1800 |
45 |
90 |
135 |
2000 |
50 |
100 |
150 |
*Based on the DRI’s Acceptable Macronutrient Distribution Range (AMDR) of 10-35% of calories from protein.
Protein Content of Foods by Food Group
Food or Food Group
(Per Serving) |
Protein content (grams)* |
Meats (fish, poultry, pork, beef), 1 ounce |
7 |
Beans, ½ cup |
7 |
Nuts & Seeds, 1 ounce |
8 |
Milk, 1 cup |
8 |
Egg, 1 |
7 |
Grains, ½ cup |
3 |
Vegetable, ½ cup |
2 |
Fruit, 1 piece |
0 |
*Figures are approximate and provided for estimation purposes only.
IMPORTANT NOTE: Individuals with impaired kidney function must be cautious about protein intake. Always consult with your doctor or dietitian before making major dietary changes.
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