In our last post, we covered how you can estimate your energy requirements. In this post, we will review how you can estimate your protein requirements. We will identify relevant equations you can utilize to estimate your protein requirements.
Of course, it is best that a trained nutritionist assists you in this because other factors such as the distribution of meals in a day as well as impacts of physical activity may influence protein requirements. Hence, this is somewhat a guideline to provide you with an idea of how protein requirements are determined.
You can determine protein requirements by calculating your energy requirements as mentioned in the previous post, and then allocating approximately 15%-20 % of the total kilocalories to be your recommended protein intake. The RDA for protein ranges between 15%-20% of total energy requirements for healthy individuals.
Alternatively, you can determine protein requirements using equations. The RDA of adults varies from that of children and infants. Even that of older adults varies from that of other adults.
Certain equations can be used to determine protein requirements, and since protein requirements are associated with lean body mass, the ideal body weight (IBW) is usually recommended when using the equations and not actual body weight. Nonetheless, when determining the protein requirements of the underweight patients using equations, use of the actual body weight may be preferred to limit effects of overfeeding in these persons. With the use of equations:
Adults RDA is 0.8 -1 g/kg ideal body weight
Older adults RDA should be added to 1-1.25 g/kg ideal body weight
Certain conditions however may necessitate the increment or reduction of protein intake. For example, protein requirements increase among critically ill patients and could even double. Burns patients also require higher protein requirements depending on the severity of the burns. The most appropriate nutrition assessment indicator to assess the sufficiency of protein intake in critical illness is by evaluating nitrogen balance. And while spinal cord injury leads to negative nitrogen balance, protein intake may be maintained at 0.8 -1 g/kg ideal body weight or increased to 1-1.25 g/kg ideal body weight if there are other conditions such as ulcers.
With renal conditions, protein requirements may be reduced.
You can use equations or total energy requirements to determine your protein requirements. Other factors may influence protein intake including physical activity thus a trained nutritionist should offer further guidance.