The RDA for Protein is 8-10% of total diet calories.
The Recommended Daily Allowance (RDA) for protein was established in the early 1940’s and has been officially sanctioned ever since. RDA is NOT a minimum requirement (minimum requirement is 5-6% total diet calories). It is the average requirement that has already been adjusted upwards. We do not need protein in excess of the RDA. Protein deficiency does not exist without calorie deficiency.
As demonstrated by the chart below, a 8-10% protein diet is easily provided by a whole food, plant-based diet.
This chart is done by weight. Other charts measured by % of calories can be found at: http://www.jeffnovick.com/RD/Q_%26_As/Entries/2013/8/27_Supplement_Recommendations_2.html
RDA = 0.8 g protein/kg body weight = 8-10% of total diet calories
To calculate how much you need on average (not minimum):
Body Weight (BW) x .37
Body Weight of 132 lbs. x .37 = 48 grams, average
Body Weight of 150 lbs. x .37 = 56 grams, average
Body Weight of 180 lbs. x .37 = 66 grams, average
“Excess animal protein not only raises cholesterol, but also leeches calcium from our bones (resulting osteoporosis and bone fractures), inflames arteries, puts a tremendous burden on kidneys and liver (resulting in kidney stones and gallstones), and ignites tumors and cancer.”–Rip Esselstyn, of the book Engine 2, during an interview with University of California, Davis Integrative Medicine Program
*Note: Plant protein does NOT affect the body in the same ways (listed in above quote) as animal protein.
Building Bone Vitality, Amy Joy Lanou, PhD
Remer, T. and F. Manz, “Potential Renal Acid Loads of Foods and It’s Influence on Urine pH
T. Colin Campbell Center for Nutrition Studies, Nutritional Fundamentals
Neal Barnard, MD, Cancer Survivors’ Guide