How to Determine the Necessary Amount of Protein

Nearly every organ in the body, from individual cells to the immune system, relies on protein. Protein also plays a key role in building new muscle tissue. While knowing your body needs protein is important, understanding the exact amount required can help you achieve a balanced diet and maintain a healthy body.

Calculate Your Activity Level. Your activity level determines the number of calories you need daily. Since protein contributes to those calories, your activity level will also affect the amount of protein you should consume.

• A sedentary lifestyle means you do not exercise beyond your daily routine.
• Moderate activity includes daily activities plus walking 2.5 – 5 km daily at a pace of 5 – 6.5 km/h or engaging in exercise of similar intensity.
• If you're active, you walk at least 5 km daily at a pace of 5 – 6.5 km/h or perform exercise with equivalent intensity.
• Athletes train for competition and engage in high-intensity workouts.

Weigh your body. The formula for calculating the necessary amount of protein is partly based on body weight. Weigh yourself in pounds (1 pound = 0.453 kg) and record the number.

Multiply your body weight by your activity level. Each activity level has a corresponding multiplier to calculate the required amount of protein. The result will be the amount of protein you need, measured in grams.

• For a sedentary or moderately active lifestyle, the multiplier is 0.4. So, if you weigh 140 pounds, you need 56 grams of protein daily.
• For an active lifestyle, the multiplier ranges from 0.4 to 0.6. So, if you weigh 140 pounds, you need between 56 and 84 grams of protein daily.
• Athletes building muscle or young athletes need between 0.6 and 0.9 grams per pound of body weight. So, if you weigh 140 pounds, you need between 84 and 126 grams of protein daily.

Eat meat. Meat is one of the best sources of protein because it is a complete protein, meaning it provides all the essential amino acids your body needs from a single source. One ounce of meat contains 7 grams of protein. Include a variety of meats in your diet to get a balance of nutrients and different flavors. Avoid monotony and aim to diversify your meals.

• Opt for lean cuts of meat such as chicken or fish, as too much fat in your diet is not healthy. When eating chicken, remove the skin to reduce fat content.

Try eating eggs. Eggs are also a great source of complete protein. One large egg provides 7 grams of protein. Remember, eggs can be used in both sweet and savory dishes! Eggs are incredibly versatile. Scramble them with vegetables and low-fat cheddar cheese, or whisk egg whites with oatmeal and cinnamon for a quick, high-protein pancake! There are endless options.

• For a quick, protein-packed meal, boil a few eggs at the start of the week. Peel them and store them in the fridge for a fast snack whenever you need it.

Drink protein. One glass of milk contains 8 grams of protein. Milk also provides carbohydrates, which is why some people drink it after strenuous exercise as a recovery beverage. To boost its effectiveness, add a scoop of protein powder (with less than 5g of sugar) to create a high-protein milk drink.

• If you’re not a big fan of milk, try adding yogurt to your smoothies. It will make the smoothie thicker and richer in flavor, but you can mask the taste with fruits or vegetables. Actually, yogurt contains more protein than milk, around 11 grams per cup.

Use vegetables. You can get protein from plant-based sources. The main sources are lentils and other types of beans. For example, one cup of beans contains about 16 grams of protein. You can also eat lentils or other beans to get similar amounts of protein.

• Try eating beans with rice, as these two foods combine to form a complete protein. If that’s not your favorite dish, make sure to include a variety of grains, nuts, and legumes to get all the essential amino acids for a vegetarian diet.

Nuts and nut butters, such as peanut butter, can also add protein to your diet. For instance, one tablespoon of peanut butter contains 4.5 grams of protein.

• To incorporate peanut butter into your meals, spread it on whole wheat toast, or add a tablespoon to your smoothie.

Measure portion sizes. The first step in tracking your protein intake is understanding portion sizes. The easiest way to measure portions is to weigh your food. You should weigh meat or use measuring cups for foods like beans.

• Weigh meat in ounces (1 ounce = 28.3 grams) and multiply by the amount of protein in each ounce. For example, 3 ounces of meat has 21 grams of protein, since each ounce contains 7 grams of protein. When tracking protein, it's best to measure it in its raw form and stick to that method.
• Measure beans with a measuring cup and multiply the number of cups by the grams per cup. For example, ¾ cup of beans has 12 grams of protein, as 0.75 multiplied by 16 equals 12.
• If you don’t want to spend time measuring, you can learn how to estimate by eye. For example, 3 ounces of meat is about the size of a deck of cards; 3 ounces of fish is roughly the size of a checkbook. Half a cup of beans is about the size of a light bulb, while 2 tablespoons of peanut butter is about the size of a golf ball.

Keep a food diary. A food diary helps you track what you've eaten throughout the day. It makes you more aware of every bite you take. Simply record the foods and all the meals you consume daily, including the amount of protein you’re getting.

• If you struggle with overeating, you can also note activities and feelings related to eating, such as "feeling sad while watching TV." This way, you can identify patterns that lead to overeating.

Add up your total protein intake for the day. After recording the amount of protein consumed each day, add it all up. Compare it to the recommended amount you should be eating and adjust accordingly to meet your needs.

Don’t consume too much protein. The idea of eating more protein to build bigger muscles sounds appealing, but your body doesn’t actually require excess protein. In fact, consuming more protein than your body needs often leads to it being converted into fat. Worse, it can place undue stress on your kidneys.

• A consultation with a nutritionist or dietitian can help you better understand the best protein sources for your needs. A nutrition expert can help you create a personalized meal plan to ensure you get the right amount of protein.

• Always consult with your doctor before making any changes to your diet or starting a new eating plan.