September 24, 2004, Newsletter Issue #121: How Much Protein?

Tip of the Week

Protein requirements are based on your size and activity level, so are much harder to generalize than vitamin requirements. The RDA is 0.78 gram per kilogram of body weight per day. (To get your weight in kilos, divide the number of pounds by 2.2.) The weight used in general recommendations, like on the energy bar, is 70 kg.

The 0.78 g is sufficient for sedentary people, but active people need more. Endurance athletes need 1.2-1.6 g/kg and bodybuilders and strength athletes, 1.4-1.8 g. Those who are dieting to either gain or lose weight need more than the RDA, as do the elderly. The body probably can`t use more than 2 g/kg, so any more than that is just burned off.

Remember there are very few foods that are pure protein other than manufactured foods like some protein bars and powders, and egg whites. That pork chop has a lot of fat to go with its protein.

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