Protein Acceptable Macronutrient Distribution Range (AMDR)
Protein AMDR for everyone over 19 years of age is 10–35% of daily calories, see US Dietary Guidelines for Americans 2020–2025.
Use our
free Key Nutrients RDA Calculator app
to calculate your AMDR and use our Protein Counter & Tracker
to count & track protein intake.
Protein is an integral part of every body cell
- Proteins provide structural support for all organs & tissues and are particularly important in contributing to the strength of bone, hair, skin and nails.
- Contractile proteins, especially myosin & actin, enable muscle contraction & relaxation, & heart contraction & relaxation.
- Proteins are also components of molecules needed for everyday health including enzymes, antibodies, hormones, precursors of neurotransmitters, and transporters.
- Count & track protein intake to avoid protein deficiency if on a dairy-free or plant-based diet or to support a higher intake if over 40 or on a low-carb or keto diet
Infographic: Protein has important roles throughout the body
Muscle growth & function
Proteins are needed for muscle growth & maintenance. Contractile proteins, including actin & myosin, are responsible for muscle contraction and relaxation
Bone strength
Structural protein provides the matrix in bone for calcium & other mineral deposition & contributes to bone strength, lowering the risk of fracture
