Essential Amino Acids: Recommended Daily Intake

May 19th, 2010

Essential amino acids are crucial for healthy metabolism. They are as follows:

  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine
  • Histidine

With a wide variety of processes they facilitate, insufficient amounts can be detrimental to our health. As our body cannot  synthesize essential amino acids, we have to supplement them daily from variety of sources. Easier said than done. While some products, such as multivitamins, list essential amino acids content, a vast majority of food and ready meals do not, leaving consumer in the dark. Fortunately, it really is not all that hard to figure it out.  The first step is finding out  how much each essential amino acids we need on a daily basis. And here we go.

Essential Amino Acid Recommended Daily Intake (RDI)

Based on individual functions, essential amino acids have different recommended daily intake (RDI).  For an average person, recommended daily intake of essential amino acids per kilogram of weight is:

  • 19 mg of Isoleucine
  • 43 mg of Leucine
  • 38 mg of Lysine
  • 19 mg of Methionine
  • 33 mg of Phenylalanine
  • 20 mg of Threonine
  • 5 mg of Tryptophan
  • 24 mg of Valine
  • 14 mg of Histidine

And then thankfully, it all comes down to a simple calculation.

Essential Amino Acid RDI Calculation

Recommended daily intake (RDI) is calculated as follows:

For weight in kilograms:

RDI (daily) =RDI (essential amino acid per kg of weight) X Weight (in pounds)

For weight in pounds:

RDI (daily) = RDI (essential amino acid per kg of weight) X {Weight (in kg)/2.2}

Calculation Example:

For person weighing 65 kg (or 143 ponds) Isoleucine calculation would be:

For weight in kilograms:

RDI (daily) =19mg X 65 kg = 1235 mg

For weight in pounds:

RDI (daily) = 19mg X {143/2.2} =1235 mg

And so on for remaining essential amino acids.

So in total, for a person weighting 65 kg (143 pounds), recommended essential amino acid intake is as follows:

  • 1235 mg of Isoleucine
  • 2795 mg of Leucine
  • 2470 mg of Lysine
  • 1235 mg of Methionine
  • 2145 mg of Phenylalanine
  • 1300 mg of Threonine
  • 325 mg of Tryptophan
  • 1560 mg of Valine
  • 910 mg of Histidine

To obtain the recommended essential amino acid daily requirements for your weight, use these simple calculations and get started on  correct supplementation today.

For more advice on individual essential amino acid requirements consult your protein meal expert, Herbal Diet.

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