According to the Institute of Medicine, or IOM, how much protein you need depends on your age, gender, body weight and activity level. Protein needs are increased during periods of growth, such as childhood, pregnancy and breastfeeding. According to the Centers for Disease Control and Prevention, or CDC, if you are healthy and eat a variety of foods, you should get plenty of protein to meet your needs.
Protein Functions
Protein is made up of building blocks called amino acids. During digestion, protein from foods is broken down to amino acids, which are in turn used to build body proteins. According to the IOM, protein is a part of the structure of every cell in the body, making up tissues and organs. It functions as enzymes, hormones and other important molecules; aids in immune function; and provides energy. Body proteins are continuously broken down and replaced so you need to eat an adequate amount of protein daily.
Protein Requirements
The IOM has established a Recommended Daily Allowance for protein based on age: 0 to 6 months, 9 g; 6 to 12 months, 11 g; 1 to 3 years, 13 g; 4 to 8 years, 19 g; 9 to 13 years, 34 g; 14 to 18 years, 46 g for females and 52 g for males; 19 to 70+ years, 46 g for females and 56 g for males; and 71 g during pregnancy and breastfeeding.
You can more accurately calculate your personal protein requirement by multiplying your weight in pounds by 0.36 g. If you are very active, your protein requirements might be higher.
Protein for Athletes
According to the Consortium for Health and Military Performance, there are several factors that can increase protein requirements in athletes, including a low calorie diet, vegetarian diet, endurance training, strength training and growth. If you are an endurance athlete, you might need 0.41 to 0.64 g protein per pound of body weight daily; a strength athlete or a teen athlete might require 0.68 to 0.82 g per pound.
Protein Sources
Animal products are a good source of high quality protein, such as lean meat, fish, poultry, eggs and low-fat milk, cheese, yogurt or cottage cheese. Dried peas and beans, soy products, nuts and seeds are also rich in protein. Grains and vegetables contain protein in smaller amounts. Choose lean sources of protein for heart health and to avoid excess calories from fat.
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