Daily Grams of Protein

Proteins are part of every organ and tissue in our body. We need to eat it every day to repair cells and make new cells. The building blocks of proteins are known as amino acids, which cannot be made by the body. There are two types: complete or incomplete. A protein source is considered complete if it provides all of the essential amino acids; incomplete proteins need to be paired with each other to add up to a complete protein. Daily protein needs can differ between age groups. Individuals with disease and athletes may require additional amounts.

Healthy Individuals

Protein needs change throughout your lifespan. The recommended dietary allowance, or RDA, for children ages 1 to 3 is 13 grams per day; ages 4 to 8 need 19 g, ages 9 to 13 need 34 g, and boys ages 14 to 18 need 52 g per day versus 46 g for girls. If you are a normal, healthy adult ages 19 and older, you need 0.8 grams of protein per kilogram of your body weight.

Increased Protein Requirements

Protein requirements are increased during periods of metabolic stress, trauma and disease. In general for this type of population, protein needs can be met with 1.0 to 1.5 g of protein per kilogram of body weight. Athletes also require more protein daily. If you are an endurance athlete you will need anywhere from 1.2 to 2.0 g of protein per kilogram of body weight depending on your training. Strength training athletes require 1.2 to 1.7 g of protein per kilogram body weight.

Plant Sources

Plant foods that contain higher amounts of protein include beans, peas, lentils, soy products, nuts, nut butters and certain seeds, like sunflower and quinoa. One cup of dry beans has 16 g of protein; one cup of cooked quinoa provides almost nine grams. One serving of peanut butter provides 7 g. Foods from the grain group, including breads, pastas, oatmeal and rice, provide lower amounts of protein. One example of combing incomplete proteins from plant sources to make a complete protein is eating rice and beans together. If you are a vegetarian, you will need to carefully plan your diet to make sure that you are meeting your daily protein requirements.

Animal Sources

Meats, including beef, chicken, turkey and pork, are good sources of complete proteins. A 3 ounce piece of meat has approximately 21 g. Dairy products, such as milk, yogurt, eggs and cheese, contain loads pf protein as well. One cup of milk has approximately 8 g, while 8 oz of yogurt has 11 g. To limit fat in your diet, you can choose low-fat meat, milk and cheeses.