How much protein should a 19 year old female eat?

Are you a 19-year-old female wondering how much protein you should eat? Do you feel lost in a sea of conflicting information regarding your diet and nutrition? Fear not, my friend, for I am here to guide you through the murky waters of nutritional advice.

Wait, what even is protein?

Before we dive into how much protein you should be eating, let’s first establish what exactly protein is. Protein is one of the three macronutrients that make up our food (alongside carbohydrates and fats). It is made up of amino acids which are essential building blocks for our muscles, bones, skin, and organs.

The Recommended Daily Allowance

According to the Food and Nutrition Board (FNB), an average adult needs approximately 0.8 grams per kilogram of body weight per day (g/kg/d) to meet their basic needs. For example: if someone weighs about 60kg or around 130lbs they would need at least around 48 g/day

| Daily Protein Needs Based on Weight |
|———|
| Body Weight | Minimum Protein Intake |
|50 kg(110 lbs) |40 grams/day|
|55 kg(121 lbs) |44 grams/day|
|57 kg(125 lbs) |46 grams/day|
|59 kg(130 lbs) |47 grams/day|
|61 kg(134 lbs) |49 grams/day|
65 – 68kg

Bear with me as I put on my math hat now! As mentioned above for an ordinary grown-up female whose weight ranges between roughly somewhere around 137-150 pounds, she ought to aim for in any event 5565 grams of protein every day.

Why 19-Year-Old Females Require More Protein

Now, let’s talk about why a specific group such as 19-year-old females require more protein than the average adult. First and foremost, this age is considered the period of growth and development where the body needs all kinds of essential nutrients to build and grow healthy organs, muscles, bones etc.

Henceforth (yes henceforth😉), for females that choose to include activities like playing sports or working out regularly in their regimen can have higher demands since adequate supplies are needed for constant repairing muscles.

Activity Level Daily Protein Needs
Sedentary .8 g/kg/d
Moderate 1 – 1.3 g/kg/d
Active 1.3 – 1.6 g/kg/d

From time immemorial across people who work in less physical jobs tend to self-describe themselves as ‘’active,’’ so it’s important you determine what YOUR current lifestyle category falls under ACTUALLY – don’t get ahead of yourself thinking your job makes you somehow on par with a hybrid athlete who trains up for hours daily… errr that doesn’t cut it.

How To Easily Get Enough Protein

It may seem daunting trying to figure out how much protein should a 19 year old female consume but worry not! Incorporating healthy food choices rich in proteins throughout the day will ensure meeting nutritional requirements effortlessly;

Breakfast Options:

  • Greek yogurt (12–15g
  • Hard-boiled egg (most too overcooked go half boiled) :joy: ) (6g/egg)

Lunch & Dinner Options:

  • Chicken breast (30g)
  • Pork chop (22—26g)
    (that extra side dish adds hardly any significant amount)

Snack Options:

  • Almonds – 28g (6 g of protein)
  • Hummus made with chickpeas (2.9 g per 2 tablespoons) + veggies combo

How Much Is Too Much

While adequate amounts of protein are essential, consuming excess can have adverse effects on the body such as kidney problems and dehydration when it comes pooping time (oh no! 🥴). I bet you don’t want that…So it’s highly recommended to stick around or just above your RDA limits.

Bottom Line:

All in all, for a sedentary 19-year-old female who does not engage in any physical activities raving over saying “I sweat my ass off at work every day” nor is currently suffering from an injury etc should opt for characterizing their diet by including whole-food-based carbs, lean protein sources & healthy fats while minding their overall caloric consumption.

The bottom line? If you consider yourself not very active but lead a comparatively sedentary life, aim to fit approximately .8 grams of proteins per kg/day into your everyday routine foods which range between 45—60g daily intake level noting there’re differences based on lifestyle factors but provided information here should guide anyone regardless.

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