How Much Protein Do I Need?

It would seem like we need a lot of protein since it is found in every living cell within our body, including the heart, muscle tissue, and the all-important brain. Amino acids are the building blocks of protein and there are 20 different kinds that connect together to perform functions in our body including healing, repair, and digestion. There are 9 essential and 11 non-essential amino acids. Essential amino acids must come from food because our body is unable to make them. Foods that provide all of the essential amino acids are called complete proteins and are found in animal sources (meat, fish, dairy, eggs, etc.) and plant sources (soy, quinoa, buckwheat, etc.).

The average adult person requires 7 grams of protein for every 20 pounds of body weight or 0.8 grams for every kilogram of body weight. Here are a few examples:

A 140-pound woman requires 50 grams of protein/day
A 180-pound man requires 65 grams of protein/day

People who are very active, pregnant, or breastfeeding have increased protein needs. Along with regular exercise to reduce our muscle loss, adequate protein intake is also important as we age. Individuals who are sick may need increased or decreased protein needs and should see a Registered Dietitian Nutritionist.

Consuming enough protein is very easy to do. It’s a good idea to spread your protein out throughout the day so that you are always nourishing your cells with a steady supply. Check out the sample menu of healthy protein source below:

Breakfast

Grams of Protein	Menu Item
6	1 Scrambled Egg
3	1 Homemade, Whole Grain Blueberry Muffin
0	1 cup Melon
8	1 cup Skim Milk

Lunch

Grams of Protein	Menu Item
20	1 cup Turkey Chili made with #27998
7	1 ounce Cheese
2	1/2 cup Tortilla Chips
0	1 Apple
0	20 ounces Unsweetened Tea

Midafternoon Snack

Grams of Protein	Menu Item
6	1 ounce Almonds

Dinner

Grams of Protein	Menu Item
1	1 cup Tossed Salad
18	3 ounce Turkey Breast #27841
1	1/2 cup Green Beans
1	1/2 cup Roasted Sweet Potato
2	1 Dark Chocolate Brownie

Daily Total: 75 grams of protein

By choosing low fat dairy, eggs, beans, lentils, seeds, nuts, and lean meats like those sold at Ada Valley Meat Company, the average American adult can easily meet and oftentimes exceed their recommended daily protein needs.