This article focuses on protein and serves as the first installment in a series. In this section, we will examine the estimated protein requirements for humans. Subsequent sections will address additional dimensions of protein, including comparisons between animal- and plant-based sources, the role of protein in muscle development, and other relevant considerations. Furthermore, we will discuss evidence linking excessive protein consumption to increased mortality risk and analyze how misinformation, often disseminated by vested interest groups, contributes to public misunderstanding.
Carbohydrates, proteins, and fats are the three key macronutrients that form the foundation of our dietary nutrition, present in almost every food we consume. Each plays unique roles in the body, working in tandem to provide energy (calories). These nutrients are essential for life, supporting everything from growth and development to maintaining circulation and cognitive health.
Protein is a nitrogen-containing macronutrient, composed of chain of amino acid, that serves as a fundamental building block of body tissues, enzymes, hormones, and other biomolecules. It is an essential nutrient, functioning as a critical structural component of organs and playing a central role in numerous physiological processes. Because the human body has a limited capacity to store protein, a consistent dietary intake is required. In conditions of inadequate protein consumption, the body catabolizes muscle tissue to supply amino acids for essential cellular functions
Protein Requirements and Recommendations:
There are primarily two ways to consider how much Protein in needed in reality.
- EAR (Estimated Average Requirement) – Minimum Daily Requirement
- RDA (Recommended Dietary Allowance)
In usual conversation, mostly no one refers to EAR rather they refer to RDA only. Let’s understand the relationship between these two.
EAR is determined by the amount of nitrogen that must be consumed to replace the amount of excreted protein. Old proteins are broken down and excreted as nitrogen as the end products.
Amount of excreted nitrogen * 6 = the amount of protein needed.
EAR = 0.5-0.6g protein/kg of body weight (per some experiments – some experiments show it lower as well)
So, the amount of protein needed is dependent of your body weight
RDA = EAR + 2 standard deviations (σ) (to account for individual variations)
RDA = 0.8g of protein/kg of body weight per day
Theoretically, it represents 98% of individuals of general population since it includes 2σ above EAR. RDA of 0.8g is equivalent to 8-10% of total calories. A diet containing 8-10% of protein as a percent of total diet calories means virtually everyone or at least 98% of the people are meeting their protein needs. This amount of protein is more than enough to meet our daily needs.
RDA for women of 60kg weight = 60*0.8g = 48g protein/day
RDA for men of 70kg weight = 70*0.8g = 56g protein/day
RDA is not the minimum requirement as it’s already adjusted upwards from EAR.
An 8-10% protein diet (~RDA) is easily provided by whole food plant-based diet. In the subsequent section, we will address and critically examine the common misconception that plant-based diets fail to provide adequate protein.
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