Protein! How Much Do You Need?

How Much Protein Do You Need?

Understanding your protein needs can be a game-changer, whether you’re looking to build muscle, lose weight, or simply maintain a healthy lifestyle. Let’s break down how much protein you really need and the best ways to reach your daily goals.

Determining What You Need

For the average sedentary person, the recommended daily protein intake is 0.8 grams per kilogram of body weight. To calculate this, divide your weight in pounds by 2.2 (to convert to kilograms) and then multiply by 0.8. For example, a 160-pound individual would aim for about 58 grams of protein per day:

160 lbs / 2.2 = 72.7 kg
72.7 kg × 0.8 = 58 grams

However, if you’re more active, your protein needs to increase:

• Strength training (2-3 times a week) – around 1.2 grams/kg of body weight, which means that same 160-pound person now needs about 87 grams per day.
• Body Builder who is lifting heavy weights 3 or more days a week– anywhere from 1.5 to 2.0 grams/kg of body weight, which could push the target as high as 145 grams daily.

Protein Needs for Those on Weight Loss Medications

If you’re using GLP-1 drugs or other weight loss medications, protein is even more critical. These drugs can suppress appetite, potentially leading to muscle loss if protein intake is insufficient. The general guidelines remain the same, but prioritizing lean protein and strength training is especially important to preserve muscle mass while losing weight.

High-Protein Food Options

Meeting your protein goals is easier than you might think. Here are some high-protein foods to consider:

• Chicken breast (3 oz) – 26g
• Turkey breast (3 oz) – 25g
• Baked fish (4 oz) – 20g
• Tofu (8 oz) – 18g
• Canned tuna in water (4 oz) – 20g
• Greek yogurt (5.3 oz) – 15g
• Hard-boiled egg (1) – 6g
• Hard cheese (1 oz) – 6g
• Cottage cheese (½ cup) – 13g
• Black beans, kidney beans, or other beans (½ cup) – 6g
• Chickpeas (½ cup) – 10g
• Lentils (½ cup) – 9g
• Almonds (1 oz) – 6g
• Nut butter (1 Tbsp) – 4g
• Pumpkin seeds (2 Tbsps) – 6g
• Hemp seeds (3 Tbsps) – 10g

With these options, hitting your daily protein targets can be both simple and delicious. Plus, if you include beans and other plant-based sources, you’ll be supporting your fiber needs as well. (Check out last month’s blog on fiber for more tips!)

Share Your Progress!

Have a favorite high-protein meal or a creative way you’re hitting your goals? I’d love to hear about it – feel free to reach out via text or email to share your progress. Stay strong and protein-powered!