How to calculate the amount of protein needed per day

Protein is one of the three main energy providers for the body, besides carbohydrates (carbohydrates) and fats. Protein is used to build muscles, tendons, organs, skin, enzymes, hormones, neurotransmitters and many other important components of the body.

Nutrition expert Hoang Ha Linh, Vietnam Institute of Applied Medicine, said how to calculate the amount of protein needed per day based on each person’s needs, as follows:

Healthy adults need 1.1-1.3g protein/kg body weight per day. For example, a person weighing 55 kg needs 60-70 g of net protein/day, equivalent to 300-350 g of protein-rich foods. Pregnant women need an additional 10-15 g, and breastfeeding women need an additional 15-30 g of protein per day. Note that this is a recommendation for net protein intake, not food intake.

Protein content in 100 g of food:

• Lean meat: 20-25 g
• Fish: 18-22 g
• Chicken egg (1 egg): 6-7 g
• Tofu: 8-10 g
• Yogurt: 4-5 g
• Beans of all kinds: 7-9 g

Protein allocation during the day:

• Breakfast: 20-25% (15-20g)
• Lunch: 30-35% (20-25g)
• Dinner: 30-35% (20-25g)
• Snacks: 10-15% (5-10g)

Experts note that some people believe that protein needs do not change throughout life. In fact, needs depend on age, gender, health status, and physical activity. Older people need more protein to protect muscles.

Others say all proteins are the same. However, protein from whole foods such as lean meat, fish, milk, and tofu is better than processed meat that is high in salt and bad fats.

The notion that eating too much protein causes gout is also not true. Gout is not caused by protein but by foods containing purines (organs, seafood, red meat). Protein from eggs, milk, and soy is gout-friendly.