How much do you need?
Protein needs vary from person to person – here’s a guide to help
you work out yours…
“The World Health Organisation has set the RDA for protein at a minimum of 0.8g per kg body
weight per day,” says Kim. “However, some studies suggest
that a higher protein intake – between 1-1.2g per kg per day for women – is better if you want to
maintain muscle mass. It’s important to note that this is based on your ideal weight, so you should work out your protein intake based on a healthy weight for your height,
not an overweight weight.”
For weight loss, Kim recommends 1.2g protein per kg body weight per
day based on your ideal body weight. So if your optimal weight is 60kg the sum would be 60 x 1.2 = 72g protein a day. If you work out regularly, especially if you do a lot of resistance training, you could increase your protein intake to between 1.2 and 1.7g per kg
of body weight.
If you eat more protein than your body needs, it will be processed by your kidneys and flushed out in your urine. “If you’re healthy you don’t need to worry about eating too much protein,” says Kim. “But if you have kidney problems it’s best not to go over the recommended limit per day as your kidneys might
struggle to cope.”