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DriveNutrition fact

The familiar guideline of about 0.8 g of protein per kilogram of body weight a day is set for whole populations, not tailored to individuals. EFSA, the EU's food safety agency, uses 0.83 g for healthy adults, the UK about 0.75 g and the US 0.8 g: roughly 53 to 58 g a day for a 70 kg adult.

Nutrition science

Health

The story behind the card

These figures are set so that they cover the needs of nearly all healthy people, about 97 or 98 in every 100, and they assume that the diet provides enough energy overall. Needs are higher in pregnancy and while breastfeeding. An international expert group, PROT-AGE, advised in 2013 that people over 65 should aim for at least 1.0 to 1.2 g per kilo to help protect their muscles. People who train regularly for strength or endurance may benefit from about 1.2 to 2.0 g per kilo. Some kidney and liver conditions call for different amounts, so anyone with a long-term illness should ask a doctor or dietitian rather than rely on an online calculator.

Türkçe oku
Protein için sık duyulan “kilo başına günde 0,8 gram” ölçüsü kişiye özel değildir; bütün bir toplum için belirlenmiş bir değerdir. Avrupa Birliği'nin gıda güvenliği kurumu EFSA sağlıklı yetişkinler için 0,83 gram, Birleşik Krallık yaklaşık 0,75 gram, ABD ise 0,8 gram önerir. Bu, 70 kiloluk bir yetişkin için günde aşağı yukarı 53-58 gram eder.

Bu değerler, sağlıklı insanların neredeyse tamamının, yani her 100 kişiden 97-98'inin ihtiyacını karşılayacak biçimde belirlenir ve beslenmeyle yeterli enerji alındığını varsayar. Gebelikte ve emzirme döneminde ihtiyaç artar. Uluslararası bir uzman grubu olan PROT-AGE, 2013'te 65 yaş üstündekilere kaslarını korumak için kilogram başına en az 1,0-1,2 gram protein almayı önerdi. Düzenli olarak kuvvet ya da dayanıklılık antrenmanı yapanlar kilogram başına 1,2-2,0 gram civarından yarar görebilir. Bazı böbrek ve karaciğer hastalıklarında farklı miktarlar gerekir. Bu yüzden kronik bir hastalığı olanlar internetteki hesaplayıcılara güvenmek yerine doktora ya da diyetisyene danışmalıdır.

Sources and further reading

Background reading: Protein (nutrient)
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