how much protein does an average person need a day?
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The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.
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In addition to being a good source of fiber and fats, nuts can also be a good source of protein. The current Daily Value (%DV) for protein is 50 grams per day. One ounce (1oz) of nuts or seeds is typically equivalent to a handful, or 2-3 tablespoons. Most nuts provide between 8-18% DV of protein per 1oz handful.
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To be clear, 25 to 35 grams per meal is a lot of protein, especially if you're not someone who regularly prepares every meal at home. But it's not impossible. You can give your body the protein it needs with zero baking, roasting, sautéing, or even microwaving anything.
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Recommended daily intake Older people and those with sedentary lifestyles require less energy; children and physically active people require more. According to the Food and Agriculture Organization of the United Nations, the average minimum energy requirement per person per day is about 7,500 kJ (1,800 kcal).
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Whole grains not only have more fiber than refined grains, they also contain more protein. On average, people need about 50 grams of protein a day, so at about 6 grams of protein, most whole grain choices provide about 12% of your daily needs.
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More details in this article: How Much Protein Should You Eat Per Day? Bottom Line: In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.
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A man who eats 2,000 calories per day should consume 200 to 700 calories from protein or 50 to 175 grams of protein. There are other ways to get a more specific number which may take into account lean muscle mass and/or physical activity level.
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Recommended intake. The most commonly cited standard is the Recommended Dietary Allowance (RDA): 0.8 grams of protein per kilogram (2.2 pounds) of body weight per day. For a 150-pound woman, that translates into eating 55 grams of protein a day; for a 180-pound man, it calls for eating 65 grams.
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A high-protein diet for weight loss and overall health should provide about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, and 20–30% of your calories per day.
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Scientists recommend spreading protein intake evenly across the day to help prevent muscle loss with age. This means eating roughly 25–30 grams of protein per meal ( 22 ). Most Americans eat around three times more protein at dinner than breakfast.
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Most studies suggest that 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is sufficient for conserving muscle mass on a cutting diet ( 4 , 10 ). For example, a 155-pound (70-kg) person should eat 110–140 grams of protein per day.
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According to these studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2000-calorie diet. You can calculate it by multiplying your calorie intake by 0.075.
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Although we typically eat most of our protein at lunch and dinner, for optimal energy, muscle gain and satiety, McLeod recommends spreading out your protein over the course of the day. "I would usually be recommending between 10 and 25 grams of protein for each main meal, particularly if it's after physical activity.
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As a guide, men need around 2,500kcal (10,500kJ) a day to maintain a healthy body weight, and women need around 2,000kcal a day (8,400kJ).
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Restrict protein to moderate levels. If possible stay between 1.2-1.7 gram of protein per day, per kg of body weight (about 0.6 grams per pound). So about 85-110 grams of protein per day if you weigh 70 kilos (154 pounds).
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Do Vegetarians Get Enough Protein? The average recommended intake of protein is 42 grams a day. Non-vegetarians eat way more than that (almost 80 grams), but so does everyone else. Vegetarians and vegans actually average 70 percent more protein than they need every day (over 70 grams).
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"I would usually be recommending between 10 and 25 grams of protein for each main meal, particularly if it's after physical activity. Having the protein intake spread out over the course of the day helps satiety and also helps to improve muscle mass," McLeod said.