Protein


Protein Requirements

Protein requirements have been estimated using a variety of techniques. Protein requirements are expressed as the amount of protein (g) required per kilogram (kg) of an individual's body weight, per day.

It has been estimated that the protein requirements for sedentary individuals within a healthy population are approximately 0.8g/kg/day.

There has been considerable debate whether physical exercise increases daily protein requirements.

Do physically active individuals need more protein?

Overall there seems to be evidence that exercise increases protein requirements. How much these requirements are elevated above that of sedentary individuals is still a matter for considerable debate. The table below shows the estimated protein requirements for individuals taking part in a different types of exercise, based on current knowledge and research on protein metabolism.

Protein Requirement Calculator

Enter your body weight:   (kg)
   
Your protein requirement-   
Sedentary males and females:  0.8 - 1.0
Recreational endurance athletes*:  0.8 - 1.0
Moderate-intensity endurance athletes**:  1.2
Elite endurance athlete:  1.6
Power sports, e.g. Football:  1.4 - 1.7
Resistance athletes (in early training):  1.5 - 1.7
Resistance athletes (in steady state):  1.0 - 1.2

*Exercising approximately 4-5 times per week for 30 minutes

**Exercising approximately 4-5 times per week for 45-60 minutes

Example

Jim is an elite endurance athlete. He weighs 78kg.

Jim's Protein Requirement

Body weight: 78kg
Body weight (kg) 78x 1.6g/kg = 125g of protein per day

To calculate your protein requirements:

  1. Weigh yourself in minimal clothing

  2. Multiply you body weight by your activity level in the table above. This gives you the grams of protein you need to consume each day.

  3. Keep a food record for a few days and calculate your protein intake using a "protein counter".