This document discusses protein recommendations and the Recommended Dietary Allowance (RDA) for protein. It provides the following information: - The RDA for protein is modest at 0.8 grams of protein per kilogram of body weight. This is meant to meet basic nutritional requirements, not be the exact amount eaten daily. - To calculate your daily protein RDA, multiply your weight in pounds by 0.36 or use an online protein calculator. For a 140 pound sedentary woman, this would be 53 grams of protein per day. - While the RDA is meant to cover most people's needs, there is confusion around how much protein is actually needed as both the public and some professionals

1. SOURCES & RECOMMENDED
DIETARY ALLOWANCE (RDA)
PROTEINBY :
S . K A M A L E S H K A N N A
2 0 1 8 0 4 0 0 1 8

2. PROTEIN
Protein is essential to good health. The very origin of
the word — from the Greek protos, meaning “first”
— reflects protein’s top-shelf status in human
nutrition. You need it to put meat on your bones and
to make hair, blood, connective tissue, antibodies,
enzymes, and more. It’s common for athletes and
bodybuilders to wolf down extra protein to bulk up.
But the message the rest of us often get is that we’re
eating too much protein.
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3. The RDA, the estimated amount of a nutrient (or
calories) per day considered necessary for the
maintenance of good health by the Food
and Nutrition Board of the National Research
Council/ National Academy of Sciences. The RDA is
updated periodically to reflect new knowledge. It
is popularly called the Recommended Daily
Allowance.
RECOMMENDED DIETARY
ALLOWANCE:
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4. PROTEIN RDA
Protein recommendations are mainly based on
the individuals body weight. The protein RDA is
high, to cover most person’s needs. The average
requirement for protein is 0.6 grams per
kilogram of body weight; the RDA is 0.8 grams
this is said to meet 97.5% of the population’s
needs.
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5. The Recommended Dietary Allowance (RDA)
for protein is a modest 0.8 grams of protein
per kilogram of body weight. The RDA is the
amount of a nutrient you need to meet your
basic nutritional requirements. In a sense,
it’s the minimum amount you need to keep
from getting sick — not the specific amount
you are supposed to eat every day.
To determine your RDA for protein, you can
multiply your weight in pounds by 0.36,
or use this online protein calculator.
DAILY REQUIRMENTS
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6. FOR EXAMPLE
For a 50-year-old woman who weights 140
pounds woman and who is sedentary
(doesn’t exercise), that translates into 53 grams
of protein a day.
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7. But use of the RDA to determine how much
protein you need daily has actually caused a
lot of confusion. “There’s a misunderstanding
not only among the public, but also
somewhat in our profession about the RDA,”
says Nancy Rodriguez
“People in general think we all eat too much
protein.”
LOT OF CONFUSION
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10. AJCA
Rodriguez was among more than 40 nutrition
scientists who gathered in Washington, D.C., for a
“Protein Summit” to discuss research on protein
and human health. The summit was organized and
sponsored by beef, egg, and other animal-based
food industry groups, but it also generated a set of
scientific reports that were independently published
a special supplement to the June issue of
the American Journal of Clinical Nutrition (AJCN).
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11. For a relatively active adult, eating enough
protein to meet the RDA would supply as little
as 10% of his or her total daily calories. Beef,
poultry, and pork (as well as milk, cheese, and
eggs) can certainly provide high-quality
protein, but so can many plant foods —
including whole grains, beans and other
legumes, nuts, and vegetables.
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Good sources of protein
Food Protein (grams)
3 ounces tuna, salmon, haddock, or trout 21
3 ounces cooked turkey or chicken 19
6 ounces plain Greek yogurt 17
½ cup cottage cheese 14
½ cup cooked beans 8
1 cup of milk 8
1 cup cooked pasta 8
¼ cup or 1 ounce of nuts (all types) 7
1 egg 6

13. THANK YOU
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