The amount of protein a person needs depends on several factors, including age, gender, weight, activity level, and overall health goals. A general guideline is:
Sedentary Adults: 0.8 grams of protein per kilogram of body weight (0.36 grams per pound).
Active Individuals or Athletes: 1.2–2.0 grams per kilogram of body weight (0.54–0.91 grams per pound).
Weight Loss or Muscle Building: 1.6–2.4 grams per kilogram of body weight (0.73–1.1 grams per pound).
To calculate your protein needs:
Multiply your weight in pounds by your desired protein intake range.
Example for a 150-pound active individual: 150 × 0.7 = 105 grams of protein per day.
Adjust based on your health goals or specific needs (consult a healthcare provider if unsure).
List of 75 Foods with Their Grams of Protein
Meat and Poultry
Chicken breast (4 oz): 35g
Turkey breast (4 oz): 32g
Lean ground beef (4 oz, 93% lean): 28g
Pork chop (4 oz): 26g
Roast beef (4 oz): 28g
Bacon (2 slices): 6g
Duck breast (4 oz): 28g
Lamb chop (4 oz): 23g
Fish and Seafood
Salmon (4 oz): 28g
Tuna, canned in water (3 oz): 22g
Cod (4 oz): 23g
Shrimp (4 oz): 24g
Tilapia (4 oz): 23g
Halibut (4 oz): 26g
Crab (4 oz): 22g
Scallops (4 oz): 19g
Sardines, canned (3 oz): 21g
Dairy
Greek yogurt, plain (6 oz): 18g
Cottage cheese (1 cup): 28g
Cheddar cheese (1 oz): 7g
Parmesan cheese (1 oz): 10g
Milk, 2% (1 cup): 8g
Ricotta cheese (1/2 cup): 14g
String cheese (1 stick): 7g
Cream cheese (1 oz): 2g
Eggs
Whole egg (1 large): 6g
Egg whites (3 large): 10g
Hard-boiled eggs (2 large): 12g
Plant-Based Protein
Tofu, firm (4 oz): 11g
Tempeh (4 oz): 19g
Edamame, cooked (1 cup): 17g
Lentils, cooked (1 cup): 18g
Chickpeas, cooked (1 cup): 15g
Black beans, cooked (1 cup): 15g
Kidney beans, cooked (1 cup): 13g
Green peas, cooked (1 cup): 8g
Quinoa, cooked (1 cup): 8g
Hemp seeds (3 tbsp): 10g
Chia seeds (2 tbsp): 5g
Flaxseeds (2 tbsp): 4g
Peanut butter (2 tbsp): 8g
Almond butter (2 tbsp): 7g
Nuts and Seeds
Almonds (1 oz, about 23 nuts): 6g
Walnuts (1 oz, about 14 halves): 4g
Cashews (1 oz, about 18 nuts): 5g
Pumpkin seeds (1 oz): 7g
Sunflower seeds (1 oz): 6g
Pistachios (1 oz, about 49 nuts): 6g
Grains
Oats, cooked (1 cup): 6g
Brown rice, cooked (1 cup): 5g
Barley, cooked (1 cup): 4g
Buckwheat, cooked (1 cup): 6g
Protein Powders
Whey protein powder (1 scoop, 30g): 24g
Casein protein powder (1 scoop, 30g): 24g
Pea protein powder (1 scoop, 30g): 20g
Rice protein powder (1 scoop, 30g): 18g
Hemp protein powder (1 scoop, 30g): 15g
Soy protein powder (1 scoop, 30g): 23g
Collagen peptides (2 scoops, 20g): 18g
Snacks
Protein bar (varies by brand, average): 15-20g
Beef jerky (1 oz): 9g
Turkey jerky (1 oz): 10g
Hard-boiled eggs (2 large): 12g
String cheese (1 stick): 7g
Almond butter on celery (2 tbsp almond butter): 7g
Other Protein Sources
Seitan (4 oz): 21g
Nutritional yeast (2 tbsp): 8g
Spirulina (1 tbsp): 4g
Miso paste (2 tbsp): 4g
Hummus (2 tbsp): 2g
Vegetables (with Protein)
Broccoli, cooked (1 cup): 4g
Spinach, cooked (1 cup): 5g
Asparagus, cooked (1 cup): 4g
Mushrooms, cooked (1 cup): 3g
Brussel sprouts, cooked (1 cup): 4g
Protein plays a vital role in supporting your body’s overall health, from building muscle to aiding in recovery and maintaining energy levels. Determining how much protein you need per day depends on your lifestyle, activity level, and specific health goals. Whether you’re aiming to maintain general wellness, improve athletic performance, or support weight loss, calculating your ideal protein intake is a simple yet powerful step.
Remember, your body thrives on balance, so pair your protein intake with other essential nutrients for optimal results. Always consult with a healthcare provider or nutrition professional to tailor your diet to your unique needs.


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