Protein is one of the macronutrients that has an important role in the process of forming body tissues. Protein helps form enzymes so that they can optimize the function of every organ in the body. This is the reason for the importance of meeting the body's daily protein needs.
Basically, the daily protein needs of each individual tend to vary according to age, gender, and body weight. So, how much of the body's daily protein needs do you need to fulfill? Let's look at the full review in the following article.
Functions of Protein for the Body
As a macronutrient, protein has a significant function in the body. This protein will later be digested into amino acids that are used for various processes in the body. Some of the functions of protein in the body include:
- Helps the process of forming new cells and body tissues.
- Repair damaged cells and body tissues.
- As a source of amino acids.
- Maintain healthy bones and muscles.
- Optimizing the immune system.
- Maintain brain cognitive function.
How Much Daily Protein Needs of the Body?
The body's daily protein needs in general can be calculated based on body weight. The way to calculate daily protein needs based on body weight is to multiply 1 kilogram of body weight by 0.8 grams of protein per day. So, if you weigh 55 kilograms, you will need 44 grams of protein per day.
1. Protein Needs of Infants and Children
When aged 0 to 5 months, the baby's protein needs can be met through exclusive breastfeeding. Therefore, it is important for breastfeeding mothers to eat a balanced diet to produce nutritious breast milk for their babies. Meanwhile, babies who are over 6 months old can get additional protein intake by consuming solids or complementary foods.
Protein requirements per day for infants and children are as follows:
- Age 0–5 months: 9 grams/day.
- Age 6–11 months: 15 grams/day.
- Age 1–3 years: 20 grams/day.
- 4–6 years: 25 grams/day.
- 7–9 years: 40 grams/day.
2. Male Protein Needs
When you enter puberty, daily protein needs tend to increase and adjust to gender and daily activities. For men, the recommended protein requirement per day is:
- Age 10–12 years: 50 grams/day.
- Age 13–15 years: 70 grams/day.
- Age 16–18 years: 75 grams/day.
- Age 19–64 years: 65 grams/day.
- 65 years and over: 64 grams / day.
3. Women's Protein Needs
Meanwhile, girls tend to need more protein during puberty. However, the need for this protein will gradually decrease with age. The protein needs of women per day are:
- Age 10–12 years: 55 grams/day.
- Age 13–18 years: 65 grams/day.
- Age 19–64 years: 60 grams/day.
- 65 years and over: 58 grams / day.
4. Protein Needs for Pregnant and Breastfeeding Women
Pregnant women tend to need more protein to support the process of growth and development of the fetus in the womb. Not only pregnant women, nursing mothers also need adequate protein intake to produce quality breast milk for their babies. The following is an explanation of protein needs for pregnant and lactating women.
- 1st trimester of pregnancy: +1 gram of protein needs at her age.
- 2nd trimester of pregnancy: +10 grams of protein needs at their age.
- 3rd trimester of pregnancy: +30 grams of protein needs at their age.
- Breastfeeding the first 6 months: +20 grams of protein needs at his age.
- Breastfeeding the second 6 months: +15 grams of protein needs at his age.
Tips to Meet Daily Protein Needs
Basically, the body's daily protein needs can be met by consuming sufficient amounts of high-protein foods, both animal and vegetable protein sources. Here are tips on meeting your daily protein needs that you can do:
- Consume adequate sources of animal protein, such as meat, eggs, or milk. You can also meet your protein needs by consuming vegetable protein sources, such as whole grains, nuts, wheat, tempeh, and tofu.
- Provide high protein foods on the daily diet.
- Consuming dairy products, such as yogurt, cheese, and kefir.
- If you are undergoing a muscle mass building program, it is recommended that you consume protein shakes or high protein milk.
Through the above review it can be concluded that the body's daily protein needs are important to be fulfilled in order to support metabolic processes and tissue formation in the body.
Therefore, always fulfill your daily protein needs by eating healthy and nutritious foods.