How much protein do you need per day?
Most active adults do best with 1.2 to 2.0 g of protein per kg of body weight. For fat loss, about 1.6 g/kg protects muscle; for muscle gain, up to 2.0 g/kg helps.
Everyday protein sources
- 100 g chicken breast: about 30 g
- 100 g salmon or tuna: about 22–25 g
- 170 g Greek yogurt: about 15–17 g
- 2 eggs: about 12 g
- 1 cup cooked lentils or beans: about 15–18 g
- 100 g firm tofu: about 15 g