• Most people in developed countries eat more protein than they need.Beef steak with fried pasta image by Elzbieta Sekowska from Fotolia.com
  
  

The Average Western Diet Contains Ample Protein

• The recommended daily allowance is 45 to 50 g for females between 19 and 50 years; 55 to 63 g for males. Alternatively, multiply your weight in kilograms by 0.75 to discover daily protein requirement in grams. 45 g of protein is approximately 6 oz. of meat or fish---many of us eat this much at one meal.
  
  

Some People Have Increased Protein Requirements

• Pregnant women have much higher protein needs.pregnant #3 image by Adam Borkowski from Fotolia.com
  
  Lactating women need 65 g daily and pregnant women possibly as much as 100 g. This is to prevent preeclamsia, a potentially fatal condition of pregnancy. Adolescent athletes and strength or endurance athletes may need raised amounts of protein, although not as much more as previously thought.
  
  

Bottom Line

• The RDA for protein depends on age, sex and lifestyle. Long-term health risks of excessive intake require further study but may include bone loss. Your protein intake should not come predominantly from red meat, which comes laden with calories and fat. Even athletes usually have enough excess protein in their diet to supply their increased needs without supplements.