Daily protein intake requirements aren’t one-size-fits-all. Here’s how to calculate how much you need, how much is too much and who needs more. Protein is the stuff of life. From your hair to your fingernails to your muscles, protein is the glue that holds each cell in your body together, and what makes up many major hormones and antibodies. That’s why getting enough protein in your daily diet is important. New evidence suggests exactly how much you need depends on a host of factors: your diet, age, health, activity level and-for women-whether you’re eating for two. Here we show you how much protein you need to eat, how to calculate your needs, how much protein is too much and which people may need more. Here’s everything you need to know to make sure you’re eating the right amount of protein. Top Vegetarian Protein Sources. Current guidelines, established by the Institute of Medicine in , recommend adults 19 years of age and older consume 10 to 35 percent of their daily calories from protein.
In the end, your sammy will contain just under 20 grams of protein and nine grams of fiber. Also, don’t worry about your protein intake putting you at risk of kidney stones or osteoporosis. Top off your container with some fresh fruit and nuts for some added sweetness and crunch. See our guide for what to eat when you’re breastfeeding to make sure you’re getting enough of both to support your body and your baby. Men and women aged 67 to 84 who ate the most protein and had the most even distribution across meals over two years had more muscle than those who fell short, per a American Journal of Clinical Nutrition study. You can also toss a few slices of avocado on top for an extra dose of healthy fats. To get a solid fit of flavorful protein—without breaking the calorie bank—make a fajita-inspired lettuce wrap. Daily Totals: 1, calories, 58 g fat, 28 g fiber, g carbohydrates, 78 g protein, 1, mg sodium. If you’re not a meat eater, or just want a different protein source, try tofu.
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