How Much Protein Do You Need
The amount of protein you need depends on factors like age, weight, activity level, and goals (e.g., weight loss, muscle gain, or maintenance).
- General Recommendation: 0.8–1.0 grams of protein per kilogram of body weight for sedentary individuals. dietsway.com
- Weight Loss or Maintenance: 1.2–1.6 grams per kilogram of body weight.
- Muscle Building: 1.6–2.2 grams per kilogram of body weight.
For example, if you weigh 70 kilograms (154 pounds) and aim to lose weight, you should aim for 84–112 grams of protein daily.
Top Protein Sources for Your Diet
To create a balanced protein diet, focus on a variety of protein-rich foods. Below are some of the best sources of protein:
Animal-Based Protein
- Lean Meats: Chicken breast, turkey, lean cuts of beef or pork.
- Fish and Seafood: Salmon, tuna, mackerel, shrimp, cod.
- Eggs: Whole eggs and egg whites are excellent, nutrient-dense options.
- Dairy: Greek yogurt, cottage cheese, low-fat cheese, milk.
Plant-Based Protein
- Legumes: Lentils, chickpeas, black beans.
- Tofu and Tempeh: High in protein and versatile in recipes.
- Quinoa: A grain that also doubles as a complete protein.
- Nuts and Seeds: Almonds, chia seeds, hemp seeds, and sunflower seeds. 다이어트
- Plant-Based Protein Powders: Pea protein, soy protein, or hemp protein for smoothies.