ADULT PROTEIN NEEDS
Protein is an essential nutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall health. The amount you need varies depending on your age, activity level, and more.
GRAMS AND PERCENTAGE OF CALORIES
Your protein intake should be between 10-35% of your total calories for the day. A gram of protein equals 4 calories. Therefore, if you eat 2,000 calories (you may eat more or less than 2,000 calories per day, so adjust upward or downward):
10% of 2,000 calories = 200 Calories = 50 grams
20% of 2,000 calories = 400 Calories = 100 grams
30% of 2,000 calories = 600 Calories = 150 grams
35% of 2,000 calories = 700 Calories = 175 grams
THE RIGHT PERCENTAGE FOR YOU
If you are somewhat active, then 10-20% (50-100 grams) is right for you.
If you are over 50, then closer to 20% (100 grams) is right for you.
If you are injured or ill, then 20-30% (100-150 grams) is right for you.
If you are an athlete or building muscle, closer to 30% (150 grams) is right for you.
GOOD SOURCES OF PROTEIN
– Lean meats, fish and seafood (3 ounces = 21 grams of protein)
– Eggs and egg whites (1 large egg = 6 grams of protein)
– Dairy products such as milk, yogurt, and cheese (1 cup milk/yogurt or 1 ounce cheese = 7-8 grams of protein)
– Legumes such as chickpeas, lentils, and beans (1/2 cup cooked = 7 grams of protein)
– Tofu and tempeh (3 ounces = 8-18 grams of protein)
– Nuts, seeds, and nut/seed butters (2 tablespoons = 7 grams of protein)
– Protein supplements such as powders and bars (10-30 grams of protein per serving)