How much protein do I need?

By Gabe Sanders PhD, NSCA-CSCS

Foods high in protein such as eggs, chicken, fish, red meat, Greek yogurt and other dairy products are healthy sources of protein that should be consumed at every meal; this means morning, lunch, and dinner.  Not including a protein source in your lunch or eating a salad without any protein may seem like a good low calorie choice.

However, failing to consume a protein source at every meal can prevent your body from maximizing the benefits from your exercise routine.  Protein is important to your health because your entire body needs a sufficient amount to function properly and help maintain your lean muscle mass.  In fact, eating the proper amount of protein at every meal will help improve your metabolism, therefore optimizing your weight loss goals.

How much protein should I consume per day?

Americans consume more protein per day than people in developing and third world countries.  It is common for Americans to eat a large amount of protein at night for dinner, yet they often fail to consume enough protein throughout the day.  The problem with eating a large amount protein in one sitting is that your body will only absorb and use a certain amount of that protein consumed; the rest of the calories from the protein will be stored as fat.  A simple solution to this problem is to eat foods that contain about 10-25 grams of protein at every meal and snack.

“How much protein should I consume per day?  The answer to that question is 0.8 grams of protein per kilogram of body weight.

Follow the simple calculation to estimate your protein needs:

Dietary Reference Intake (DRI) for protein per day = Body Weight in pounds multiplied by .364

Example – A person weighing 150 pounds would need to consume approximately 55 grams of protein per day.

Consuming the recommended amount of protein per day may seem like a daunting task, but with some careful preparation and understanding of the protein content of the foods that you enjoy, you can adopt a new and manageable dietary habit. Supplementing your diet with a protein shake or smoothie that contains 100% whey protein is an effective and healthy way to achieve your DRI for the day.

The following are healthy food choices that contain a good amount of protein and can be consumed at various times of the day.

Greek Yogurt = 12 grams of protein

Salad with 4 oz. of Chicken = 20 grams of protein

1 whole egg with 2 egg whites = 14 grams of protein (Eggs are considered the best source of protein)

4 oz. salmon filet = 23 grams of protein

1 scoop of 100% whey protein = 20 grams of protein

*Before starting a nutrition regimen, consult with your healthcare provider and/ or registered dietitian.

 

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Article’s Resource

Fulgoni VL.  Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003–2004. American Journal of Clinical Nutrition. 2008. 87(5): 1554S-1557S