How much protein do i need daily
Each person's daily protein needs are not the same, depending on gender, age, health condition and pregnancy. Even so, adequate protein intake is very important so that the organs can function well and the body's health is always maintained.
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| Daily Protein Requirements Every Day |
Every person's daily protein needs need to be met properly. You see, protein is included in a type of macro nutrient, namely nutrients that are needed in large quantities. Apart from protein, other types of macro nutrients are carbohydrates and fat.
Protein has an important role in the body, namely maintaining endurance, building and repairing damaged body tissue, forming muscle mass, increasing metabolism and energy levels, and controlling appetite.
Total Daily Protein Requirements for Each Person
So, because of its extraordinary role for health, daily protein needs need to be met in the right amount. However, each person's daily protein needs are different, depending on gender and age.
The following is the daily amount of protein needed by babies, children and teenagers:
- Babies 0–5 months: 9 grams
- Babies 6–11 months: 15 grams
- Toddlers: 20 grams
- Children 4–6 years: 25 grams
- Children 7–9 years: 40 grams
- Teenage boys: 70–75 grams
- Teenage girls: 65 grams
Meanwhile, the following are the daily protein requirements for adults:
- Adult men: 65 grams
- Adult women: 60 grams
- Elderly: 58–64 grams
- Pregnant women: 70–90 grams
- Nursing mothers: 75–80 grams
Daily protein requirements may increase for people who actively exercise. This aims to build and maintain muscle mass. Generally, someone who actively exercises needs 1.2–2 grams of protein per kilogram of body weight.
For example, if you weigh 55 kilograms and actively exercise every day or want to build more muscle tissue, the daily protein requirement that needs to be met is around 66–110 grams.
How to Meet Daily Protein Needs
To meet the recommended daily protein requirements, the following methods need to be implemented:
1. Consume protein at every meal
Entering mealtime, whether breakfast, lunch or dinner, always include a source of animal protein, such as meat, eggs, fish, cheese or seafood, and a source of vegetable protein, such as tofu, tempeh or oncom.
The dosage for animal protein side dishes per daily portion of food according to recommendations from the Indonesian Ministry of Health is 1 piece of fish, 2 pieces of skinless chicken breast, 2 chicken eggs, 2 pieces of medium sized beef, and 2 pieces of tofu or tempeh.
2. Replace snacks with protein sources
If your stomach feels hungry but it's still a long time to eat, you can eat protein snacks, such as:
- Nuts, such as peanuts, almonds, green beans, and red beans
- Edamame
- Kuci
- Yogurt
- Boiled eggs
- Pumpkin seeds
3. Make protein snacks
So, if you want to make your own protein snack, you can make plain bread with peanut butter, chia seed pudding, and vegetable or fruit salad mixed with yoghurt. Apart from being delicious, this snack is also nutritious and filling, you know.
You can also make drinks high in protein, for example soy milk or smoothies consisting of soy milk and avocado.
That is information about each person's daily protein needs that need to be met. The need for macro nutrients will also increase, especially for people who are sick or in the recovery period and children who are stunted.
Even though it is beneficial for health, avoid consuming excessive protein. Because, consuming too much protein can risk making the kidneys and liver work harder. This can have an impact on your body's health.
Not only do you meet your daily protein needs, you also need to meet your intake of other nutrients, starting from carbohydrates, fats, fiber, and various vitamins and minerals. Therefore, fulfill your daily protein needs as recommended.
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