Protein Intake Guide by Age and Activity Level
Nutritionist Jessica Shand explains how to calculate daily protein needs based on weight, age, and activity level. For sedentary adults, 1g per kg of body weight is recommended; active adults need 1.6-2.2g per kg; those over 65 require 1.2-1.5g per kg. High-protein diets can improve mood, blood sugar, satiety, energy, muscle repair, and hormone production, but excessive intake may cause bloating, digestive issues, or kidney strain. Spreading protein across meals (25-35g per meal) is advised. The article emphasizes individualized nutrition over trends.
Key facts
- Sedentary adults: 1g protein per kg body weight
- Active adults: 1.6-2.2g per kg
- Adults over 65: 1.2-1.5g per kg
- High-protein benefits include better mood, stable blood sugar, increased satiety, improved energy, muscle repair, healthy hormone production
- Excessive protein can cause bloating, digestive discomfort, constipation, increased thirst, lack of energy
- Kidney function may be compromised in rare cases of excessive intake, especially with kidney disease
- Spread protein intake across the day: 25-35g per meal
- Protein needs are individual and should not be driven by trends
Entities
Institutions
- Vogue