How to Calculate Your Daily Protein Requirement

The daily protein requirement is based on ideal body weight. Body weight is derived based on height and weight which varies for women and men. The requirement for protein is expressed by total calorie intake. Many agencies of national health and the World Health Organization have done studies which all conclude that required daily protein needs to be between ten and fifteen percent of total daily calorie intake.

Your daily protein requirement is expressed in grams and there are 28 grams per ounce. Since one meat ounce does not have one protein ounce because meat is not pure protein, you need to consume between two and four lean meat each day.

You can calculate our daily protein requirement manually. The first step is calculating your ideal weight. A woman's ideal body weight is one hundred pounds for every sixty inches in height plus five pounds for each additional inch after sixty inches. The metric version of this is forty five kilograms for one hundred fifty centimeters in height plus .85 for each centimeter in height.

For men, you need to measure one hundred and six pounds for every sixty inches in height plus six pounds for every inch more than sixty inches. The metric version is forty eight kilograms for one hundred fifty centimeters in height plus one kilo for every centimeter more in height.

The next step would be to determine your daily protein needs based on your ideal weight. The World Health Organization has created a requirement of daily protein less than the UK Dept of Health and Social Security and the United States Recommended Daily Allowance.

Based on their ideal weight, women and men range differently. The minimum daily protein requirement according to the World Health Organization is .45 protein grams per ideal body weight kilo per day. The maximum daily protein requirement according to the United States Recommended Daily Allowance states that .8 grams of protein per kilo of ideal weight is the recommendation.

For people who are doing endurance training the daily required protein you need is between 1 to 1.2 grams per kilo ideal weight each day. For strength training or weight training, there is no recommended daily requirement for protein. For persons over their ideal weight, the daily required protein amount does not increase. This is because amino acid is not required to support fatty cells.

The amount human beings need when it comes to protein also varies with age. Infants need ten grams each day. Teenage girls need forty six grams per day. Teenage boys need fifty two grams per day and adults need a varying amount based on weight.

Not Meeting Daily Requirements

It is virtually impossible to become protein deficient if you live in a first world country. Even true blue vegans are able to get their daily required protein from complex carbs. The only way protein deficiency can develop is if a person continuously eats just sugar and simple carbs for months at a time. Normally, low protein diets are not really a concern, however.

On the other hand, it is possible to lack certain amino acids. This is due to the variety of plant foods combined. Proteins derived from plants do not contain all the amino acids. Your body needs nine amino acids to be taken from protein. Animal protein contains all the needed amino acids. Vegan diets made of complex carbs like beans, rice, potatoes and fruits give you all nine amino acids for total daily protein needs.

Exceeding the Daily Protein Requirements

Many people exceed the daily required protein. Plus the fact that many people believe protein diets are great for training. High protein diets give bodybuilding muscles quick refueling sources. At the same time, however, diets high in protein can harm your health.

Proteins have high nitrogen content. Ammonia, which is toxic, is created by the liver when nitrogen breaks down. The higher levels of ammonia in your body harm cells and can even decrease an athlete's performance.

An increase in vitamin B6 is needed by high protein levels. This is why it is possible to incur vitamin B6 deficiency when you are on a diet high in protein.

A good idea would be to balance the right ratio of fat and carbs along with protein. The guidelines for the carb, fat and protein ration is forty to sixty percent carbs, twenty to thirty percent fat and ten to fifteen prevent protein.

To summarize, recommended consumed protein requirements depend on ideal body weight balanced with overall calories. If you want to be specific and do a calculation of the exact requirement for protein, you need to calculate your ideal body weight, calculate your protein requirement based on this and consume a ratio of carbs, fat and protein as sixty, twenty-five and fifteen.

It is almost impossible to be deficient in protein although most people go over the daily maximum requirement for protein. Exceeding daily maximum allowances reduces athlete performance and has a bad effect on health.

gain 41 lbs of muscle in 24 weeks