How to Calculate Your Ideal Protein Needs

Protein 101

Protein is a macronutrient that is essential for the growth, repair, and maintenance of the body's tissues and organs. It is made up of smaller units called amino acids, which are linked together in various sequences to form different types of proteins. There are 20 different amino acids, and the specific arrangement of these amino acids determines the structure and function of each protein. Of these amino acids, 9 are considered essential—meaning your body cannot synthesize them—so you must get them from food. 

Protein is obtained through the diet from various sources, including animal products like meat, fish, eggs, and dairy, as well as plant-based sources such as beans, lentils, nuts, and seeds. It is an essential part of a balanced diet and is required for overall health and wellbeing.

How Much Protein Do You Need?

Protein needs depends on various factors such as your age, sex, weight, physical activity level, and overall health goals. According to the U.S. government, the recommended daily allowance (RDA) for protein intake is 0.8 grams of protein for each kilogram of body weight, or 0.36 grams per pound of body weight. For a 140 pound woman, for example, this translates to 50 grams of protein or the amount in a 6-ounce portion of chicken breast. 

However, this is a basic guideline and may not be sufficient for everyone. Most experts agree that the RDA’s protein recommendation is woefully inadequate for optimal health. The RDA reflects the basic need of a sedentary individual to prevent illness. Individuals who are more physically active, athletes, pregnant or lactating women, and older adults may require higher protein intake. For example, athletes and those engaged in intense physical activity might need 1.2 to 2.2 grams of protein per kilogram (0.55-1 grams per pound) of body weight per day to support muscle repair and growth.

For older adults (generally defined as over 60 years old), increasing protein intake to 1.2 to 1.6 grams per kilogram (0.55-0.73 grams per pound) of body weight may be beneficial, as protein plays a crucial role in preserving muscle mass and overall health during aging.

Benefits of Eating Adequate Protein

• Weight management during perimenopause: Prioritizing protein during perimenopause and menopause may ward off weight gain. The research suggests that the body's appetite for protein increases during perimenopause (due to hormonally-induced tissue protein breakdown) but if protein requirements are not met, women over-consume other forms of energy. A diet rich in protein, coupled with regular exercise, especially strength training, can help regenerate muscle mass. More muscle mass contributes to a faster metabolism, aiding in weight management during menopause.

• Age better with more protein: Getting enough protein is emerging as a key factor in successful aging. As people age, protein becomes even more crucial as it helps maintain muscle mass, supports immune function, and aids in overall tissue repair and maintenance. Studies by experts indicate that after age 40, muscle mass may decrease by up to 8% every decade, potentially resulting in a 16% loss of muscle mass for postmenopausal women by age 60. Beyond age 60, the rate of muscle mass loss further accelerates to around 10 to 15% per decade. This decline in muscle mass often leads to sarcopenia, a condition characterized by weak muscles, frailty, and reduced mobility. Numerous clinical studies have demonstrated that consuming adequate protein can help counteract unwanted muscle loss and weakness, promoting better overall health and physical function. Research suggests that for older adults, protein intake of around 1.2 to 1.6 grams per kilogram (0.54 to 0.73 grams per pound) of body weight per day supports healthy aging and preserve muscle mass. For example, if an older adult weighs 70 kilograms (154 pounds), their protein intake may range from approximately 84 to 112 grams per day.

• Reduce your risk of dementia: According to recent studies, adults over age 65 may have healthier brains if protein intake is at least double the RDA, or 1.6 grams per kilogram of body weight, or 0.73 grams per pound.

  The precise way in which protein supports the aging brain remains uncertain. It could involve a direct mechanism, such as supplying specific amino acids essential for enhancing neurotransmitters. Alternatively, protein intake might indirectly benefit the brain by averting muscle loss and frailty, which could otherwise result in a less dynamic and engaged brain-healthy lifestyle. Regardless of the exact mechanism, individuals who retain muscle mass as they age generally exhibit more robust brain health.

  • The Cache County Dementia Progression Study showed a strong association between low protein intake and dementia. In fact, the lower the intake, the more severe the dementia. 

  • In this older study of adults over 65, higher protein intake was positively associated with memory function. Those adults with the highest protein intake also had the lowest incidence of mild cognitive impairment. 

  • In this study published in the Journal of Alzheimer’s Disease, healthy older adults with a high protein (and fiber) intake had less amyloid-β accumulation in the brain, when compared to those with medium to low intake. In fact, those in the lowest tier of protein intake were 12 times more likely to have a high burden of amyloid protein visualized on brain imaging studies. 

Is It Harmful to Eat Too Much Protein?

The belief that excessive protein consumption leads to kidney problems or other health issues is a misconception. Long-term consumption of protein at 2 grams per kilogram body weight per day (or 0.9 grams per pound per day) is safe for healthy adults. Nevertheless, individuals with specific kidney conditions should consult their doctors about the most appropriate protein intake. Protein that isn't utilized for muscle development or other bodily functions is efficiently eliminated through the kidneys as urea.

In summary, it's wiser to lean towards consuming more protein than insufficient amounts. Achieving an optimal protein intake is essential for both your body and cognitive health as you grow older.

THE SCOOP ON CHOOSING A PROTEIN POWDER

HOW TO INTERPRET BODY COMPOSITION ANALYSIS WITH RELISH HEALTH

How to Interpret Body Composition Analysis with Relish Health

Promoting good health and longevity is the goal of Relish Health, and research has shown that body composition is one of the best indicators to measure how well you are doing. Your weight is made up of muscle, fat, and water. Excess fat in relation to lean body mass, even if you are an “ideal weight,” can greatly increase your risks to cardiovascular disease, diabetes, and more. Instead of tracking how heavy you are, Relish Health uses body composition analysis to detect health risks and allow for earlier intervention and prevention of illness. Understanding your body composition allows your health plan to be tailored to your needs, often focusing on losing body fat and gaining muscle while retaining the proper amount of body water in specific areas of your body. Body composition analysis is the key to tracking and maintaining effective muscle mass and strategic weight loss. 

Relish Health uses an InBody570 bioelectrical impedance analysis (BIA) machine to complete body composition analysis in the office. BIA is a non-invasive, safe measurement of fluid and body mass that can be a critical assessment tool for your current state of health. By standing and holding onto electrodes, the machine determines the resistance to the flow of the current through the body. In about 45 seconds, the InBody machine provides very accurate measurements of the following values.

• Lean Body Mass (fat-free mass) is the total weight of all your organs, your skin, your bones, your body water and your muscles. (It isn’t the same as muscle.) It is the total weight of your body minus all the weight due to your fat mass. Optimum levels are associated with healthy aging, vitality, and better resilience against stressors.

  • Skeletal Muscle Mass (SMM) is the total weight of your muscles. SMM is muscle that can be grown and developed through exercise. Unlike Lean Body Mass, which includes everything except body fat, you can confidently interpret an increase in SMM as muscle gain.

  • Dry Lean Mass is the weight of the protein and mineral content in your body. Dry lean mass is lean body mass minus the body water. When you build muscle, you are actually building new physical protein stores that will be reflected in an increase in dry lean mass. Increased dry lean mass is a strong indicator that you actually grew muscle.

• Body Water can be found inside not only your blood, but in your muscles, fat, organs, and inside every cell in your body. A healthy body water distribution has been estimated at a 3:2 ratio of intracellular water to extracellular water.

  • Intracellular Water (ICW) is the water located inside your cells. It makes up 2/3 of the water inside your body. Increased ICW indicate improved nutrition status and improved overall health, often correlating to increased lean body mass, energy use, strength, and immune health.

  • Extracellular Water (ECW) is water located outside your cells in your blood. This makes up about 1/3 of your body’s water. Increased ECW indicates health risks like toxicity, inflammation, acidity, infection, unhealthy fat mass, and/or mineral imbalance.

• Body Fat Mass is a measure of how much body fat, both surface level (subcutaneous/under the skin) and internal (visceral/around the belly organs), makes up your weight. Excess levels of visceral fat are associated with all major degenerative diseases. Additionally, fat stores toxins, converts healthy hormones to toxic hormones and triggers insulin resistance.

• Percent Body fat (PBF) is a division of your body fat mass by your total weight and a much better indicator of your risk of obesity than body mass index (BMI). BMI is determined by dividing your weight by your height squared. BMI is just a single value that does not differentiate between fat or muscle mass. If you use BMI to track your fitness progress, you will never know if the changes were in fat or muscle. Alternatively, PBF puts your weight into context by showing how much of it is fat mass. Tracking changes in your body fat percentage lets you focus on actual fat loss, not just weight loss, which can also come from losing muscle mass.

  For PBF, the ideal ranges differ for men and women, as women tend to carry more body fat than men due to their reproductive system and genetics. For men, the healthy range is between 10-20%. For women, the healthy range is between 18-28%.

Periodic BIA measurements allows Relish Health to track your progress as you improve your health. Improving your BIA measurement, or maintaining a healthy BIA measurement, can help keep your body functioning properly for healthy aging. Your BIA results can help guide Relish Health in creating a personalized dietary and exercise plan to help you maintain optimal health and wellbeing for a lifetime.

Body Composition Analysis with Relish Health

Promoting good health and longevity is the goal of Relish Health, and research has shown that body composition is one of the best indicators to measure how well you are doing. Your weight is made up of muscle, fat, and water. Excess fat in relation to lean body mass, even if you are an “ideal weight,” can greatly increase your risks to cardiovascular disease, diabetes, and more. Instead of tracking how heavy you are, Relish Health uses body composition analysis to detect health risks and allow for earlier intervention and prevention of illness. Understanding your body composition allows your health plan to be tailored to your needs, often focusing on losing body fat and gaining muscle while retaining the proper amount of body water in specific areas of your body. Body composition analysis is the key to tracking and maintaining effective muscle mass and strategic weight loss. 

Relish Health uses an InBody570 bioelectrical impedance analysis (BIA) machine to complete body composition analysis in the office. BIA is a non-invasive, safe measurement of fluid and body mass that can be a critical assessment tool for your current state of health. By standing and holding onto electrodes, the machine determines the resistance to the flow of the current through the body. In about 45 seconds, the InBody machine provides very accurate measurements of your:

• Intracellular Water (ICW): Increases in ICW indicate improved nutrition status and improved overall health

• Extracellular Water (ECW): Increases in ECW indicates toxicity, inflammation, acidity, infection, and/or mineral imbalance.

• Fat Mass: Excess levels of visceral fat are associated with all major degenerative diseases. Additionally, fat stores toxins, converts healthy hormones to toxic hormones and triggers insulin resistance.

• Lean Body Mass (LBM): Optimum levels are associated with healthy aging, vitality, and better resilience against stressors.

Periodic BIA measurements allows Relish Health to track your progress as you improve your health. Improving your BIA measurement, or maintaining a healthy BIA measurement, can help keep your body function properly for healthy aging. Your BIA results can help guide Relish Health in creating a personalized dietary plan, including nutritional supplements when appropriate, and exercise to help you maintain optimal health and wellbeing for a lifetime.