How Much Protein Should You Eat Per Day

December 30, 2019

One important protein that must be fulfilled every day is protein. Protein functions are to build body and muscle tissue, become a source of energy for the body, replace obsolete cells, transport various substances and nutrients throughout the body, as well as assist cell growth and repair damaged cells.

The protein in your body is digested then broken down into amino acids. These amino acids will later function to produce important substances, such as enzymes, antibodies, hormones, and neurotransmitters or chemical compounds in the brain. If the intake of protein in your body is inadequate, then the body will not be able to function properly, including cognitive function in the brain. Lack of protein can inhibit the sharpness of one's thinking and reduce the production of mood regulating hormones.

In addition, protein is also needed by the body to maintain healthy skin, nails, and hair. Lack of protein can cause dull nails, dry skin, and easy hair loss. In addition, the body that does not have enough protein will not be able to produce lipoprotein, a protein that functions to transport fat. This causes fatty liver and can increase the risk of liver failure.

How much protein should you eat per day?

20% of the human body is formed by protein. Protein is a substance that is not produced by the body and is not stored in the body, so you need to eat foods that can meet your daily protein needs. Some high-protein foods that you can put into your daily menu are chicken breast, eggs, tuna, shrimp, beans, and tempeh.

Someone’s protein needs are vary, depending on gender, weight, and type of activity. Launch hellosehat, based on the Indonesian Ministry of Health's Recommended Dietary Allowance (RDA) table, the protein adequacy standard for Indonesian people is around 56-59 grams per day for women and 62-66 grams per day for men.

Specifically, the following is the RDA of Protein required based on the Regulation of the Minister of Health of the Republic of Indonesia No. 75 of 2013 concerning Recommended Dietary Allowance for the Indonesian:

RDA of infant protein less than 6 months: 12 g

  • RDA Toddler: 18 - 35 g

  • RDA male

    • Children (5-11 years): 49-56 g

    • Youth (12 to 25 years): 62 - 72 g

    • Adults (26 to 45 years): 62 - 65 g

    • Elderly (41 to 65 years): 65 g

    • Seniors (> 65 years): 62 g

  • RDA female

    • Children (5-11 years): 49 - 60 g

    • Teenagers (12 to 25 years): 56 - 69 g

    • Adult (26 to 45 years): 56 g

    • Elderly (41 to 65 years): 56 g

    • Seniors (> 65 years): 56 g

    • Pregnancy and breastfeeding period: plus 20 g of age based needs

So, Gold’s People, is your protein intake enough today?