How much protein should I eat per day?
At Jones Dairy Farm, we believe that a healthy diet should include a healthy amount of protein. It’s a macronutrient essential for maintaining and repairing muscles, bones, and other tissues in the body. But how much protein should I eat each day? In this blog post, we’ll take a look at the recommended minimum protein intake for various age groups and lifestyles, as well as some tips on how to calculate your protein needs.
Recommended minimum daily protein intake:
The recommended minimum protein intake varies depending on your age and lifestyle. According to the United States Department of Agriculture (USDA), the recommended daily allowance (RDA) of protein for adults is 0.8 grams per kilogram of body weight. This means that a sedentary adult who weighs 70 kilograms (154 pounds) should consume at least 56 grams of protein per day. The Ministry of Health, Labour and Welfare in Japan also has a protein RDA of 0.79 grams per kilogram of body weight per day for adults, with a recommended daily average of 60g for adult men and 50g for adult women.
However, the RDA is just a minimum recommendation. Athletes, bodybuilders, and people who are trying to gain muscle mass may need to consume more protein to support their active lifestyles. Children and adolescents also require more protein to support growth and development.
General guidelines for recommended daily protein intake based on age and activity level:
Infants: 9-11 grams per day
Toddlers: 13 grams per day
Children ages 4-8: 19 grams per day
Children ages 9-13: 34 grams per day
Girls ages 14-18: 46 grams per day
Boys ages 14-18: 52 grams per day
Sedentary women: 46 grams per day
Sedentary men: 56 grams per day
Endurance athletes: 1.2-1.4 grams per kilogram of body weight per day
Strength athletes: 1.6-1.7 grams per kilogram of body weight per day
Source: The Food and Nutrition Board of the Institute of Medicine
Recommended daily protein intake for older adults
The Food and Nutrition Board of the National Academy of Medicine recommends that adults over the age of 50 consume 0.8 grams of protein per kilogram of body weight per day to maintain muscle mass and prevent age-related muscle loss. For healthy older adults in Japan, the journal Nutrients published a study that recommended a protein intake of at least 1.2 grams per kilogram of body weight per day to help prevent age-related muscle loss.
Recommended daily protein intake for younger children
Another study published in the same journal suggested that the current protein intake of Japanese children may currently not be enough. It found that the protein intake of Japanese preschool children was significantly lower than the recommended intake, with only 44% of children meeting the recommended amount. Luckily, it can be easy to increase your child’s protein intake by eating healthy foods high in protein – we’ll cover more on this below.
How to calculate your recommended daily protein intake
The USDA recommends that protein make up 10-35% of your total daily calorie intake. To calculate your protein needs based on calorie intake, you can use the following formula:
(Total daily calories x percentage of calories from protein) / 4 = grams of protein per day
For example, if you are a sedentary woman who needs 2,000 calories per day, and you want 20% of your calories to come from protein, you would need to consume around 100 grams of protein per day:
2,000 calories x 0.20 = 400 calories from protein
400 calories from protein / 4 = 100 grams of protein per day
High protein foods
You can speak to your healthcare professional or dietician for advice about your diet, but if you’d like to increase your intake of protein, there are plenty of healthy foods to choose from.
・Lean meats, such as chicken, turkey, beef, and pork
・Fish and seafood, such as salmon, tuna, and shrimp
・Eggs and egg whites
・Dairy products, such as milk, yogurt, and cheese
・Legumes, such as beans, lentils, and chickpeas
・Nuts and seeds, such as almonds, peanuts, and chia seeds
The protein in Jones Dairy Farm products
Jones Dairy Farm products are naturally high in protein and provide healthy and delicious ways to make sure you and your family get your daily protein.
Our uncured cherrywood-smoked Canadian bacon is free of artificial preservatives, artificial seasonings and fillers. Made with hand-trimmed center-cut pork loin, each slice is packed with protein and makes for an excellent snack or sandwich companion.
Protein content per serving: 11g
Hickory Smoked Ham
Our uncured ham contains no added nitrates or sugar. Flavored simply with salt, herbs, spices and naturally smoked with real hickory chips, this friendly half-sized portion is great for hors d’oeuvres, snacks, picnics and serves as an excellent main dish.
Protein content per serving: 10g
Unlike any bacon you’ve had before, our dry-aged cherrywood bacon is crafted from center-cut, premium pork bellies. To achieve its rich award-winning flavor, this product is smoked over real cherrywood chips for up to 12 hours, then dry-aged in a thoughtful process that can take up to a month. Enjoy the taste of true, American bacon.
Protein content per serving: 5g
Breakfast Pork Patties
Our signature breakfast sausage patties are made using the same, wholesome ingredients that Milo Jones used over 130 years ago. Gluten-free and flavored with our original spice blend, these patties are pre-cooked and perfect for building an authentic American breakfast sandwich right at home.
Protein content per serving: 4g