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Balanced Diet With Correct Protein Content

A balanced diet includes fats, carbohydrates, and protein. The recommended amounts of these macronutrients--or major food components--varies with a number of considerations, such as your gender and age, whether you are nursing or pregnant, and whether you engage in intense physical activity. But there are basic guidelines that everyone should follow detailing both how many grams of protein we should eat and the percentage of protein that our diets should include.

  1. Protein Recommendations

    • You can calculate the USDA's recommended daily allowance for protein by calculating your weight in kilograms (2.2lbs. equal 1kg), and multiplying that number by 0.8. According to this formula, an adult weighing 160lbs. should consume 64 grams of protein each day. Individuals who exercize rigorously should consume 1 to 1.2g of protein per kilogram of body weight. During pregnancy women should consume an extra 30g of protein a day, and women should add an extra 20g to their daily diets during lactation. Infants under 6 months should get 2.2g of protein per kilo of body weight, and 7 to 10-year olds should consume 1.2g of protein per kilogram of body weight.

    Protein Ratios

    • According to the Mayo Clinic, each of us should consume 10 to 35 percent of our daily calories in the form of protein. Each gram of protein contains 4 calories. If you are consuming a 2,000 calorie daily diet, then you should consume 50 to 175g per day, or between 200 and 700 calories in the form of protein. This is a fairly wide range, encompassing specialized requirements for a range of ages and activity levels, but it does give a general idea of what we need. To integrate your protein intake with a balanced diet, you should also consume 45 to 65 percent of your daily calories in the form of carbohydrates, and 20 to 35 percent of your calories from fat, including as much monounsaturated and polyunsaturated fat as possible.

    Special Considerations

    • According to the Harvard School of Public Health, increasing your ratio of daily protein consumption may lessen your risk of heart disease, perhaps because a greater percentage of protein means a lesser consumption of fats and carbohydrates. But excessive protein consumption can be dangerous for people at risk for kidney disease. If you are healthy, consuming 20 to 25 percent of your daily calories in the form of protein shouldn't pose any risk for your kidneys.

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