How Much Protein You Actually Need — And Where to Get It

Protein is essential for muscle repair, hormone production, and overall health. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults. This means a 150-pound person should aim for about 54 grams of protein daily.

However, if you're active or looking to build muscle, your protein needs increase. Studies suggest that athletes may require between 1.2 to 2.0 grams per kilogram of body weight. For example, a 150-pound athlete might need between 82 to 136 grams of protein daily to support their training.

There are plenty of sources to meet your protein needs. Animal products like chicken, turkey, and fish are excellent choices, providing about 25 grams of protein per 3-ounce serving. Plant-based options like lentils and chickpeas offer around 15 grams of protein per cooked cup, making them great for vegetarians and vegans.

To ensure you're getting enough protein, consider incorporating a variety of sources into your diet. Aim for a balanced plate at each meal, including a protein source, whole grains, and plenty of vegetables. This will not only meet your protein needs but also promote overall health.