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How Much Protein Does a Person Need Per Day?

Kimberly Lemler


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:

  1. 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.

  2. 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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