Do you know the daily protein quota you need? And do you know what to eat to get it? Here are some answers.
How much protein should we eat each day? First, this question has no single answer. It depends on many factors: a child, an adult, a man, a woman, an athlete, an elderly person… do not have the same needs in this area. Recently, an article from Verywell Health took stock, according to American recommendations.
We consider that an adult should consume between 10 and 35% (in France, between 10 and 27%) of their daily calories in the form of protein, i.e. 46g for women, and 56 grams for men. So if you’re on a 2,000 calorie per day diet, you’ll need between 200 and 700 calories from protein.
What dose of protein for a 60 kilo adult?
Compared to the French recommendations, here is another point of reference, your weight: ANSES considers that the nutritional reference in proteins for healthy adults (RNP) is 0.83 g/kg/d. So, if you weigh 60 kilos, that amounts to consuming 49.8g of protein per day, compared to 74.7 if you weigh 90 kilos.
In a very detailed file, ANSES reminds the usefulness of proteins, which “play a role structural and participate in the renewal of muscle tissueof the appendages (hair, nails, body hair), bone matrix, skin, etc. And participate in many physiological processes, for example in the form of digestive enzymes, hemoglobin, hormones, receptors or immunoglobulins (antibodies).”
These can be animal or plant:
- THE vegetable proteins : “The plant foods richest in protein are oilseeds (peanuts, almonds, pistachios, etc.), legumes and their derivatives (tofu, chickpeas, beans, etc.) or even cereals”, recalls the Handles.
- THE animal proteins : “Meat, fish, eggs, milk and dairy products are foods rich in protein,” recalls ANSES.
Sources: Anses, Verywell Health