What Does Enough Protein Actually Look Like? (It’s More Than You Think)

Protein, put simply, is the building blocks of our muscles! You may think you’re getting enough – but in reality your meals just aren’t cutting it. Unfortunately, this is one reason you may not be achieving your desired results from your weight training. Whether you’re looking to build muscle or strength, lose weight, or prevent/recover from an injury protein plays a HUGE role, so it’s important to know what enough protein actually looks like.

First, Let’s Figure Out How Much You Need

The amount of protein your body requires depends on various factors, including your age, sex, weight, activity level, and overall health goals. The Recommended Dietary Allowance (RDA) suggests that the average adult should consume around 0.8 grams of protein per kilogram of body weight per day. But, the RDA is only sufficient, not optimal.

Almost any health and fitness related goal requires a range of 1.2 – 2 grams of protein per kilogram of body weight per day.

Find out your protein requirements:

(bodyweight in kgs) x 1.2 = Minimum

(bodyweight in kgs) x 2 = Maximum

So… What Does That Look Like?

Let’s use an example of someone who weighs 150lbs or 68kg. Using the calculation they need a range of 82 – 136 grams of protein per day. Here’s what 100 grams would look like in a full day of eating:

Breakfast – 20 Grams of Protein

3/4 cup low fat greek yogurt

1/2 cup granola

1 cup berries

Snack – 30 Grams of Protein

1 frozen banana

1 scoop (25g) protein powder

3/4 cup almond milk

1 tbsp peanut butter

Lunch – 20 grams of protein 

2 slices whole wheat bread

5 slices turkey breast

1/2 avocado

Tomatoes, lettuce, onion

Dinner – 30 grams of protein

1 cup cooked pasta

1/2 cup lean ground beef

1/2 cup tomato sauce

2 tbsp parmesan cheese

How do you find how much protein is in your food?

Become familiar with the nutrition labels on the food you consume. Foods with 10 – 20 grams of protein per servings are good sources of protein! Some other good sources of protein include:

Chicken Breast: 31 grams per 3.5 ounces

Salmon: 25 grams per 3.5 ounces

Tofu: 15 grams per 3.5 ounces

Eggs: 6 grams per large egg

Lean Beef: 26 grams per 3.5 ounces

Cottage Cheese: 12 grams per half-cup

Lentils: 9 grams per half-cup

Chickpeas: 15 grams per half-cup

How to start eating more protein:

1. Use the calculation to figure out how much protein you should be eating
2. Take a look at your current diet and calculate approximately how much protein you eat in day
3. Try to include at least one source of protein in every meal
4. Keep track & stay consistent