Writers usually live a pretty sedentary life, which can be unhealthy if one doesn’t exercise regularly and eat right. One of the things that is, believe it or not, essential to good health is protein. Along with regular exercise, it’s a good idea to have a diet that has the required amount of protein. For advice on protein intake, check here. The U.S. Department of Agriculture has an online calculator that allows you to determine the amount of protein you need based on a number of demographic factors. As you can see below, the calculations are quite detailed and are based on a number of demographic factors.
Give it a try.
My calculation for example is:
| Sex | Male |
|---|---|
| Age | 79 years |
| Height | 5 ft. 11 in. |
| Weight | 197 lbs. |
| Activity level | Low Active |
| Body Mass Index (BMI) More Information About Bmi | 27.5 |
|---|---|
| Estimated Daily Caloric Needs | 2,558 kcal/day |
| Macronutrient | Recommended Intake Per Day |
|---|---|
| Carbohydrate | 288 – 416 grams More Information About Carbohydrate |
| Total Fiber | 36 grams More Information About Fiber |
| Protein | 71 grams More Information About Protein |
| Fat | 57 – 99 grams More Information About Fat |
| Saturated fatty acids | As low as possible while consuming a nutritionally adequate diet. |
| Trans fatty acids | As low as possible while consuming a nutritionally adequate diet. |
| α-Linolenic Acid | 1.6 grams More Information About Alpha_linolenic_acid |
| Linoleic Acid | 14 grams More Information About Linoleic_acid |
| Dietary Cholesterol | As low as possible while consuming a nutritionally adequate diet. |
| Total Water | 3.7 liters (about 16 cups) More Information About Water |
| Vitamin | Recommended Intake Per Day | Tolerable UL Intake Per Day |
|---|---|---|
| Vitamin A | 900 mcg | 3,000 mcg More Information About Vitamin_a |
| Vitamin C | 90 mg | 2,000 mg |
| Vitamin D | 20 mcg | 100 mcg |
| Vitamin B6 | 1.7 mg | 100 mg |
| Vitamin E | 15 mg | 1,000 mg More Information About Vitamin_e |
| Vitamin K | 120 mcg | NDNot Determinable |
| Thiamin | 1.2 mg | NDNot Determinable |
| Vitamin B12 | 2.4 mcg | NDNot Determinable |
| Riboflavin | 1.3 mg | NDNot Determinable |
| Folate | 400 mcg | 1,000 mcg More Information About Folate |
| Niacin | 16 mg | 35 mg More Information About Niacin |
| Choline | 0.55 g | 3.5 g |
| Pantothenic Acid | 5 mg | NDNot Determinable |
| Biotin | 30 mcg | NDNot Determinable |
| Carotenoids | NANot Available | ND Not DeterminableMore Information About Carotenoids |
| Mineral | Recommended Intake Per Day | Tolerable UL Intake Per Day |
|---|---|---|
| Calcium | 1,200 mg | 2,000 mg |
| Chloride | 1.8 g | 3.6 g |
| Chromium | 30 mcg | NDNot Determinable |
| Copper | 900 mcg | 10,000 mcg |
| Fluoride | 4 mg | 10 mg |
| Iodine | 150 mcg | 1,100 mcg |
| Iron | 8 mg | 45 mg |
| Magnesium | 420 mg | 350 mg More Information About Magnesium |
| Manganese | 2.3 mg | 11 mg |
| Molybdenum | 45 mcg | 2,000 mcg |
| Phosphorus | 0.7 g | 3 g |
| Potassium | 3,400 mg | NDNot Determinable |
| Selenium | 55 mcg | 400 mcg |
| Sodium | 1,500 mg | 2,300 mg |
| Zinc | 11 mg | 40 mg |
| Mineral | Recommended Intake Per Day | Tolerable UL Intake Per Day |
|---|---|---|
| Arsenic | NANot Available | ND Not DeterminableMore Information About Arsenic |
| Boron | 0 mg | 20 mg |
| Nickel | 0 mg | 1 mg |
| Silicon | NANot Available | ND Not DeterminableMore Information About Silicon |
| Sulfate | NANot Available | NDNot Determinable |
| Vanadium | 0 mg | 1.8 mg More Information About Vanadium |
