How Much Protein Do You Need?

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Protein is essential for healthy muscle strength and growth.  You also must have a well balanced diet of carbohydrates, fat and protein in order to reduce your risk of developing chronic disease.  But how do you know how much protein your body needs?

Everyone’s protein requirement is different. It all depends on your age, weight, activity level and other special needs. The U.S Department of Agriculture recommends that adults get 10-35% of their day’s calories from protein and at least .37 grams of protein per pound of body weight. For example, a 130lb female should get at least 48 grams of protein per day. But this is only the minimum requirement. As long as you eat 2-3 servings of protein rich foods per day you should be able to get enough.

How Much Protein Do You Need

If you don’t get enough protein you may suffer from fatigue, weakness, muscle loss, a slower metabolism and weaker immune system.

Some Excellent Sources of Protein

  • Boneless, Skinless Chicken
  • Fish
  • Eggs 
  • Milk
  • Beans
  • Greek Yogurt
  • Nuts
  • Lean Cut Beef
  • Pork
  • Protein Supplements
  • Cheese

If you are still uncertain if you are getting enough protein in your diet you can use our simple protein calculator found below.


Before you start any diet or exercise program it is important that you discuss your situation with you doctor first.

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How Much Protein Do You Need?
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