Protein+: What’s my number?

Anchor Protein+ is a range of products designed to help you track your protein intake throughout the day, ensuring your body has a chance to use protein efficiently.

You may have seen that here at Anchor we recommend 90 grams of protein spread throughout the day meets the needs of most healthy adults. We say ‘most’ because individual protein target will vary. Wondering what your protein target should be? Read on.

Why do Anchor suggest that 90 grams of protein per day meets the needs of most healthy adults?

For optimal health, the Acceptable Macronutrient Distribution Range recommends that between 15-25% of our overall energy intake comes from protein. We think that 90 grams is an appropriate protein target for most healthy adults, as it’s the minimum for someone consuming 2,500 Calories (10,450kJ), and the middle of the range for someone consuming 2,000 Calories (8,360kJ).

We acknowledge that certain populations may need more or less than 90 grams for optimal health.

Kid’s requirements for protein differ from adults. Check out our FAQs for more information here.

How much Protein do I need?

The amount of protein you will need, depends on a number of factors which are specific only to you! This includes your age, gender, physical activity levels, and overall energy intake. Protein is continually being made and broken down in the body – and the body needs protein every day to fuel this. In an adult, Recommended Dietary Intakes (RDIs) are set to achieve a balance between what we eat and what we lose. For most adults this is between 0.75-1.07 grams of protein, per kilogram of body weight per day.

While we generally meet our minimum protein needs each day, intakes above this level may provide additional health benefits. This is reflected in the acceptable macronutrient distribution range (AMDR), which helps to prevent chronic diseases, meet micronutrient needs and support optimal lean body mass. The AMDR recommends that protein should make up between 15-25% of your total energy intake. The latest NZ Adult Nutrition Survey from 2008/09 found on average, women and men were getting on average 71g and 102g respectively, which was around 16% of their overall energy intake.

Why do I have a Protein Intake Range?

Because we don’t eat the same foods, day in day out, having a range, means you have the ability to chop and change your diet as you see fit, while you still get the nutrients you need. The Acceptable Macronutrient Distribution Range not only helps to provide guidance on how much protein we should be consuming. It also recommends the range of fat and carbohydrate we should be aiming to consume from food each day. As a guide, aim for the below proportion of macronutrients from food to obtain overall energy levels:

  • Protein 15-25% of energy
  • Carbohydrate 45-65% of energy
  • Fat 20-35% of energy

 

For an individual consuming 2000 Cal (8360 kJ), this would mean aiming to consume:

  • Between 74 – 123 g protein per day
  • Between 222 – 320 g carbohydrate per day
  • Between 45 – 97 g fat per day

For an individual with an energy requirement of 2,500 Cal (10,450 kJ), their optimal protein target would be around 90 – 150 g protein each day.

Protein Intake Range examples?

Not sure how to work calculate your personal intake? The below table gives some examples of how a protein range can change, depending on the individual. You can use this as a guide to help identify your personal protein range.

Personal Profile Physical Activity Level Estimated Energy Requirement Protein Range (15-20% Overall Energy)

A young woman

Age: 28 years old

Weight: 60kg

Height:168cm

Activity: runs once a week, plays indoor netball once a week, walks to work (15 minutes each way, per day)

1.45 10,934 kJ 96 – 161 g

An older business man

Age: 52

Weight: 90kg

Height:180cm

Activity: sedentary for most of the day, but goes to the gym one-two times a week

1.65 9,494 kJ 84 – 140 g

An older woman

Age: 76

Height: 159cm

Weight: 65kg

Activity: walks, pool aerobics, tries to keep fit and healthy, wants to keep up with her grandkids

1.65 8,508 kJ 75 – 125 g

A busy mum

Age: 38

Weight: 75kg

Height: 172cm

Activity: busy mum of twin boys a five-year-old girl, works part-time (20 hours a week), walks once or twice a week, busy running after kids

1.65 9,989 kJ 88 – 147 g

A young man

Age: 24

Weight: 80kg

Height: 178cm

Activity: into the gym & keeping healthy, always on his feet

1.85 14,577 kJ 129 – 214 g

 

What might spreading product intake throughout the day look like?

It can be easy to boost your protein intake with Protein+ by simply replacing your current

Meal ideas with protein sources Protein sources

Morning

Smoothie with banana, milk, smoothie powder, avocado and chia seeds

1 cup lite blue milk: 8.3g

2 tb smoothie powder: 16.4g

2 TB chia seeds (20g): 3.3g

TOTAL PROTEIN: 28g

Snack

2 slices Tasty cheese

40g tasty cheese: 9.3g

TOTAL PROTEIN: 9.3g

Lunch

Chicken salad with lentils, feta & vegetables

½ cup chicken: 17.5g

½ cup lentils: 7.6g

20g feta: 3g

TOTAL PROTEIN: 28.1g

Afternoon Tea

Greek style yoghurt pouch with fruit

150g greek style yoghurt: 12.3g

DTOTAL PROTEIN: 12.3g

Dinner

Haloumi with couscous, green peas and roasted vegetables

75g haloumi: 16.5g

1 cup cooked couscous: 6.9g

1 cup green peas: 8.9g

TOTAL PROTEIN: 32.3g

OVERALL PROTEIN INTAKE: 110g