Why is protein important and how much do you need? Well, if you’ve ever wondered that, then we’ll explain it for you. The fact is that protein is the building blocks of our body, they build and maintain muscle. Protein is in our hair, skin, etc. So no doubt protein is important and essential to our body, but just how much protein do we need to consume? The RDA for protein in the United States is 0.8 grams per kilogram of weight (2.2 lbs).

How to calculate your protein needs

It is important to calculate your protein needs, based on your weight and activity level. Those who are pregnant may require more protein than those who are not. Take these easy steps listed below to find our how many grams of protein you should be consuming per day.

1) Take your weight in pounds, divided by 2.2 (which is weight in kg)
2) Take the weight in kg times 0.8gm (or 1.5 gm if you are pregnant or involved in intense exercise or training)

Example: a 105 lb female, in regular health and regular activity level
1) 105 divided by 2.2 = 47.72
2) 47.72 kg multiplied by 0.8 = 38 grams of protein per day

Where to get protein

It is best to vary protein sources so that you get a full variety of amino acids. There are many different ways to consume protein, for both those who consume meat products and for those who don’t. If you are a vegetarian, for example, then you would simply focus on plant sources of protein. Protein can be found in beans, lentils, other legumes as well as nuts and seeds. Below, we’ll list some of the popular sources of healthy protein (both animal sources and non-animal sources). Just remember to vary your diet and include lots of fresh fruit and vegetables, too.

Meat and fish: Chicken breast, turkey, salmon
Dairy: Yogurt, cottage cheese
Nuts: Almonds, walnuts, cashews, pistachios
Seeds: Sunflower seeds, hemp seeds, pumpkin seeds
Legumes: Black beans, red beans, pinto beans

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