How Much Protein Do you need and Examples

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman this is 45g, and 55g for men). That’s about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.

Many foods provide protein including:

Meat and Poultry:

Lean meats like beef, lamb, veal and pork as well as chicken, turkey, duck, goose and game

Fish and Seafood:

Fish like salmon, tuna, sardines, and trout, as well as prawns, crab, lobster, mussels, oysters, scallops, and clams

Eggs:

Two to three eggs provide 120–180 grams of protein

Dairy:

Milk, yogurt – especially Greek yogurt – and cheeses – especially cottage cheese

Nuts and Seeds:

Almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, and sunflower seeds

Legumes and Beans:

All beans, lentils, chickpeas, split peas, and tofu

The amount of protein you need, being dependant on body weight and activity level, means some people may need more protein such as athletes, older adults, and people who exercise intensively.

When choosing protein sources, you can consider your health needs and goals. For example, you can limit saturated fat by choosing lean cuts of meat, or reduce sodium by avoiding processed meats. You can also get more omega-3s by eating salmon, tuna, walnuts, or eggs fortified with omega-3