I have a relative or two who insist on eating little if any protein. They claim most foods with proteins contain bad fats. While animal products provide most of our protein intake and in fact are often loaded with fats, there is a point when too few fat grams becomes dangerous for our health. Figuring out how much we need can be complicated, but it is easy once we take into account body weight, activity level and daily caloric needs.
Who Needs Large Amount of Protein
Most people do not need as much protein as they eat. With a meat rich diet, Americans get far too many calories from fat and consume too many fat grams. However, there are a few groups of people who benefit and in fact needs, a large amount of protein in their diet. Athletes often require a larger amount of protein consumption because of calorie and exercise needs. Proteins are a building block of muscles and larger amount of proteins are needed to rebuild muscles in professional athletes. People who are very sick, also need protein to rebuild their bodies. Some people naturally require protein, however, this need would require doctor requirement in order to consume the proper amount of protein grams per day.
Daily Protein Needs
Daily protein needs rely mostly on activity level. The more active a person is, the more protein their body needs. It also takes into account a person’s ideal body weight. The more a person weights, the more protein their body requires to rebuild the body. A great charts, such as the one at NutritionExpress.com, lists daily protein gram consumption based on activity level and ideal weight. For example, a person who weights 140 pounds and has a moderate activity level, requires around 70 grams of fat consumption a day. In contrast, a person who weighs 200 pounds and is an avid body builder, requires 260 grams of fat in their daily diet.
Calculating Protein Gram Needs
Experts suggest consuming at least 7 grams of good protein daily for each 20 pounds of body weight. Each gram of protein contains 9 calories so a simple math calculation determines the daily amount needed. For example, a person weighing 100 pounds would require grams of fat a day. Simply divide 20 into the weight, 100, then multiply that number, in this case by 5 and multiply 5 7. So a person weighing 100 pounds would need 35 grams of protein a day. To figure caloric needs, multiply 35 by 9, the amount of needed grams and the calories per gram of protein. A person weighing 100 pounds would require 314 protein calories a day.
Too Little Protein is Unhealthy.
While a lower dangerous protein intake amount as not been calculated, common sense would lead one to know that any amount drastically under the required amount would lead to eventual health deficits. Some of the health problems related to too little protein consumption includes muscle degeneration, fatigue and immune problems. Human blood also requires proteins to manufacture hemoglobin. Also, limiting protein often results in a lack of other nutrients found in protein rich foods. These include B 12, iron and zinc.
While limiting protein is a good idea, too little intake can be detrimental to a person’s health. Following protein needs charts and calculating daily protein needs helps to ensure that the body receives the proper amount of proteins for health bodily function.