If you’re trying to determine the amount of protein you should have every day than you have come to the right place. I’ve done my homework as I’ve also been trying to determine the magic formula and I’ve found that most are in line with the RDA or Recommended Daily Allowance.
For our bodies to function correctly the RDA is 0.8 grams per kilogram of body weight. Since I weigh myself by the pound that means that I need 0.8 grams per 2.2 pounds of body weight (as 1 kilogram is equal to 2.205 pounds.) So for the average 150 pound man you would require about 55 grams of protein per day. Now, that may seem like a lot of protein but when you really sit down and start to calculate it out, you can consume that amount with little effort.
As an example, if you were to have a dinner consisting of a 3-ounce salmon fillet, a cup of brown rice, a cup of cooked broccoli and a cup of skim milk you would be looking at about 38 grams of protein just in that single meal. That is the main reason you do not see protein deficiency as a major issue in our country as it’s quite uncommon for most people to lack the foods required to at least consume the daily allowance.
There is also good news about the link between protein and controlling your weight. Studies have shown that eating a diet high in protein and lower in carbohydrates tends to keep weight issues under control more easily than a high carbohydrate and low protein diet. The reason for that is that foods higher in protein (i.e. beef, chicken, fish, etc) tend to move slowly in our digestive tract and thus we sustain the feeling of being full for a much longer time period. In addition, proteins have a very different effect on blood sugar than carbohydrates in that sugar levels rise much more gradual as opposed to highly refined carbohydrates which rapidly increase our sugar levels. The faster the increase in blood sugar the faster you’ll be feeling those hunger pains and the hungrier you will become. Proteins regulate those feelings much better and overall control your weight much better as well.
The best advice out there is still “everything in moderation.” Try to stick with the RDA of daily protein amounts and keep carbohydrates to a minimum. Make sure you are eating high quality proteins and carbohydrates and you will have good health for many years to come.
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