What is the recommended daily intake of protein?
The recommended daily intake of protein is a hot topic in nutrition, and for good reason. For the average sedentary adult, it’s suggested to consume about 0.8 grams of protein per kilogram of body weight per day. This translates to roughly 56 grams a day for the average sedentary man and 46 grams a day for the average sedentary woman. However, this can vary greatly depending on factors such as age, sex, weight, health, and activity level. Protein needs increase for athletes, individuals trying to build muscle, or those recovering from an injury. Strategies to meet your protein needs include incorporating protein-rich foods like lean meats, poultry, fish, eggs, beans, lentils, and even plant-based alternatives such as tofu and quinoa. Not only are these sources versatile and tasty, but they also provide essential amino acids, vitamins, and minerals that the body needs for optimal function and recovery. Including protein in every meal and snack helps maintain satiety and supports overall health. Whether you’re an athlete or simply looking to live a healthier life, understanding and meeting your protein requirements is a critical part of a balanced diet.