Our daily protein needs depend on several factors, and therefore vary from one person to another. What are the calculations that allow us to obtain an estimate?
- Proteins are macronutrients like fats and carbohydrates.
- Essential to the body, proteins play a role in the renewal of muscle tissue, skin and even appendages.
- Some calculations can be used to estimate the daily protein requirement.
We often hear about the benefits of protein for athletes because of its role in building and repairing muscles. However, these macronutrients are essential for all populations.
What is the role of proteins?
Within the body, proteins promote the renewal of muscle tissue, appendages (hair, nails, fur), bone matrix and skin. “They participate in many physiological processes, for example in the form of digestive enzymes, hemoglobin, hormones, receptors or immunoglobulins (antibodies)”complete National Agency for Food, Environmental and Occupational Health Safety (Anses).
However, it is not always easy to know our daily protein needs. In an interview with has Cleveland Clinic, Kayla Kopp, a registered dietitian and nutritionist, has revealed a calculation that would allow you to know the right amount of protein to put in your diet each day.
How to calculate your protein needs?
“To start, the most common recommendation is to consume between 0.8 and 1 gram (g) of protein per kilogram (kg) of body weight each day.”the specialist said before revealing the calculation. Let’s take the example of a person weighing 60 kg. You need to multiply their weight by 0.8, which corresponds to the recommended number of grams of protein for a sedentary person. The formula to be used is as follows: 60 X 0.8 = 48 g of protein to consume per day. This gives you an estimate of your daily protein needs.
However, it is important to remember that protein needs vary depending on different factors (age, health, physical activity, etc.). If you want to get back into sport and/or lose weight, it is essential to consult a health professional, who will be able to guide you by giving you good practices. To be healthy, it is essential to have the most varied diet possible combined with daily physical activity.