The RDA (Recommended Dietary Allowance) states that a person should consume 0.8 grams per kilogram (0.36 grams per pound) of body weight of protein per day. This would approximately be 46 grams for an average woman. Which adds up to a mere 10% of a person’s calorie intake. However, there are instances where your body will benefit from increasing your daily protein intake. Here are 3 such instances.
You’re very active – An active person is categorized as someone who gets at least 35-40 minutes of moderate exercise 5 times a week. This includes resistance training session of at least two or more per week. An active person will require more protein to rebuild muscle tissue and reduce muscle soreness. In this case, consider eating 1.2 – 2 grams of dietary protein per kilogram (or about 0.5 to 0.9 grams per pound) of body weight each day.
You’re trying to lose weight – Protein takes longer to digest and therefore will make you feel fuller for longer. Protein will also help you retain more muscle as you lose fat, making you look leaner faster. It is recommended to consume approximately 1.8 – 2 grams per kilogram (roughly 0.8 to 0.9 grams per pound) of body weight of protein per day, when trying to lose weight.
You’re middle aged – Consuming more protein as you get older, will mean that you maintain more muscle and reduce the risks of osteoporosis. It is recommended that adults over the age of 50, who should eat 1.5 grams of protein per kilogram, or 0.68 grams per pound, of body weight.