Protein Amount per Day Calculator
To create a table of recommended protein intake per day, several factors need to be considered. This includes age, sex, activity level, and overall health. Here is a breakdown of typical recommendations for protein intake:
| Group | Protein Intake (g per kg of body weight) | Total Protein (grams per day) | Details |
|---|---|---|---|
| General Adult (Sedentary) | 0.8 | Varies based on body weight | Standard recommended intake for sedentary adults. |
| Active Adult (Exercise) | 1.2 - 2.0 | Varies based on body weight | For moderate to intense physical activity (e.g., weight lifting). |
| Endurance Athletes | 1.2 - 1.4 | Varies based on body weight | For those who focus on aerobic activities (e.g., running, cycling). |
| Strength Athletes | 1.6 - 2.2 | Varies based on body weight | For those focusing on building muscle mass (e.g., bodybuilding). |
| Older Adults (65+) | 1.0 - 1.2 | Varies based on body weight | To prevent muscle loss due to aging. |
| Pregnant/Breastfeeding Women | 1.1 - 1.5 | Varies based on body weight | Increased needs to support fetal growth or milk production. |
| Children (1-3 years) | 1.05 | Varies based on body weight | Needs are higher relative to their size for growth. |
| Children (4-13 years) | 0.95 - 1.0 | Varies based on body weight | For growth and development. |
| Teens (14-18 years) | 0.95 - 1.2 | Varies based on body weight | Increased needs during puberty and growth spurts. |
Key Notes:
- Sedentary adults require 0.8g of protein per kg of body weight daily.
- Active adults (moderate to intense physical activity) may need 1.2g to 2.0g per kg of body weight.
- Endurance athletes (running, cycling, etc.) need slightly more protein for muscle recovery and repair, typically 1.2g to 1.4g per kg.
- Strength athletes (weightlifting, bodybuilding) require higher protein intake to support muscle building and recovery, around 1.6g to 2.2g per kg.
- Older adults (65+) may need more protein to counteract muscle loss and maintain health, approximately 1.0g to 1.2g per kg.
- Pregnant and breastfeeding women require additional protein for fetal development and milk production, typically 1.1g to 1.5g per kg.
- Children generally need 1.0g or more of protein per kg of body weight for growth and development.
This table provides a broad guideline, and individual needs may vary based on specific health conditions or goals. Always consider consulting with a healthcare professional or dietitian for personalized advice.