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A Few Words About Protein


Below is a table of the Recommended Daily Amounts (RDA) of protein the average person needs each day. Please note that these amounts are per KILO of body weight, not per POUND.

A kilo is equal to 2.2 pounds; which means a man weighing 185 pounds, or 84 kilos, would need 67 grams per day (84 * 0.8). This calculation should be based on your GOAL weight.


Protein RDA per KILO of Body Weight
0 - 6 months


6 -12 months 2.0
1 - 3 years 1.8
4 - 6 years 1.5
7 - 10 years 1.2
11 - 14 years 1.0
15 - 18 years 0.9
19 + years 0.8

If you are pregnant or nursing, your protein needs may be increased, you should consult your doctor for the proper amounts for you.

Protein Needs for Athletes and Body Builders

Despite what many body building books and magazines or salesman at the health food store may tell you - Excess protein does NOT build muscle bulk and strength - exercise does.

Endurance training does increase protein needs to about 1 to 1.2 grams per kilo per day. However, for people performing weight lifting the RDA is totally adequate. When you train with weights, you are building muscle so the protein you consume is used more efficiently.

There is nothing to be gained by adding more protein to your diet, since protein cannot be stored in the body, the excess is eliminated in urine and feces.

When you consume too much protein (over 2.0 grams per kilo per day), the extra protein can put stress on your kidneys. This is even more of concern as we get older and our organs are less efficient.

Excessively high levels of dietary protein have also been associated with increased urinary calcium excretion. This can put you at higher risk for osteoporosis (thinning of the bones).


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Do It The Hard Way is intended for informational and educational purposes only and is not meant to be a substitute for advice and guidance from any health care professional. Always seek the advice of your doctor or qualified health care provider prior to starting any new diet or exercise program and with any questions you may have regarding any medical conditions. The creators and participants of this site disclaim any liability or loss in connection with the content provided here.