Protein plays a fundamental role in building, repairing cells and maintaining the body's vital activities. However, protein needs are not the same in everyone but depend on age, level of exercise, health status and even physiological stages such as pregnancy or aging.
According to the 2026 Nutrition Guidelines for Americans published by the US Department of Agriculture (USDA), adults are recommended to consume 1.2 - 1.6 grams of protein per kilogram of body weight per day. This level is almost double compared to the previous minimum recommendation of 0.8 g/kg, reflecting changes in modern nutritional approaches, not only preventing deficiency but also optimizing long-term health.
Protein needs are not the same in everyone
Explaining this adjustment, Karina Tolentino, a certified nutritionist working in the US, said: "Each person's protein needs vary significantly depending on age, physical activity level and health status. A protein-saturated diet helps maintain muscle mass, metabolize energy and increase the body's recovery ability.
For example, a person weighing about 68 kg may need from 82 - 109 grams of protein per day, depending on the level of exercise. Young people, people who exercise or do physical labor often need more protein to build and maintain muscle mass. Meanwhile, the elderly need to supplement enough protein to slow down the muscle atrophy process with age.
In addition, pregnant women also have higher protein needs to meet fetal development. Conversely, people with chronic diseases such as kidney disease may be recommended to reduce protein intake and need specific medical advice.
Eating too little or too much protein is harmful
According to experts, most healthy adults do not experience severe protein deficiency. However, in the elderly or people with food shortages, protein deficiency can still occur. Common symptoms include muscle weakness, mood changes, brittle hair and nails, and increased risk of infection.
In the opposite direction, consuming too much protein, especially exceeding 2 g/kg/day for a long time, can cause dehydration, digestive disorders, fatigue and headaches. Although there is no evidence that a protein-rich diet harms the cardiovascular system in healthy people, studies show that increasing plant protein can help reduce the risk of death from heart disease and cancer.
Experts recommend distributing protein evenly throughout the day and prioritizing healthy sources such as fish, eggs, lean meat, beans, lentils, nuts and soy products. “The important thing is not only to eat enough protein, but also to choose the right protein source suitable for overall health,” Karina Tolentino emphasized.
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