Learn the right amount of protein your body needs, the best sources, and how to incorporate more into your meals for a stronger, healthier you.
Protein is one of the three essential macronutrients, and it plays a critical role in building and repairing tissues, producing enzymes, and supporting immune function. But how much do you actually need each day?
The Recommended Daily Intake
The general guideline is 0.8 grams of protein per kilogram of body weight for sedentary adults. However, active individuals, athletes, and older adults often need significantly more — anywhere from 1.2 to 2.0 grams per kilogram.
Best Protein Sources
Animal sources like chicken, fish, eggs, and dairy are considered complete proteins, meaning they contain all essential amino acids. Plant sources such as beans, lentils, tofu, and quinoa can also meet your needs when combined thoughtfully.
Tips to Add More Protein
- Start your day with eggs or Greek yogurt
- Add beans or legumes to salads and soups
- Choose protein-rich snacks like nuts, cheese, or edamame
- Include a lean protein at every meal