How to Find Your Daily Protein Goal
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How to Find Your Daily Protein Goal

Written by Amy Davis on March 04, 2024


Are you unsure about how much protein you should be eating in a day? You’ve probably heard many different answers ranging from percentages to grams. If you feel confused about how much you need, you’re not alone! As a registered dietitian, I’m here to share a simple way to determine how to find your daily protein goal.  

How to Find Your Daily Protein Goal  

Protein is key for maintaining optimal health, supporting muscle growth, and overall well-being, so understanding how much you need to thrive is crucial. A fool-proof way to find your daily protein goal is to multiply your body weight by 0.5 to 0.7. For instance, if you weigh 150 pounds, your recommended protein intake would range between 75 to 105 grams per day. 

Factors that Affect Protein Needs 

Aside from your weight, needs also vary depending on your activity level, age, and health goals. Athletes and individuals engaging in regular exercise may require a higher protein intake to support muscle growth, repair, and recovery. On the other hand, older adults may benefit from more protein to preserve muscle mass and prevent osteoporosis and sarcopenia. 

How to Reach Your Daily Protein Goal 

Meeting your daily protein goals is easier than you think! With a little planning and choosing protein-rich foods, eating enough protein is easily attainable. Here’s an example of how you can reach a target of 105 grams of protein throughout the day:  

  • 2 eggs: 14g  
  • 1 cup Greek yogurt: 23g  
  • 3.5 oz grilled chicken breast: 32g  
  • 1 Turkey Chomps: 12g 
  • 3.5 oz shrimp: 24g  

Tips for Eating More Protein  

When choosing ingredients, consider choosing your protein source first and building the rest of your meal around it. Some high-protein foods include chicken, turkey, beef, salmon, tuna, and Greek yogurt. 

Snacking on protein-packed options like Chomps, hard-boiled eggs, or dried edamame can help drive up your daily protein intake, helping you reach your goal without having to consume large amounts of protein at meals.  

A little planning goes a long way when it comes to ensuring you have enough protein foods on hand throughout the week. Choosing at least five different high-protein foods to enjoy throughout the week can help you crush those daily protein goals.  

Hopefully this post has made you feel confident knowing exactly how much protein you need in a day, and how to reach your individual goal. Whether you're aiming to build muscle, maintain weight, or simply stay well, incorporating adequate protein into your diet is a vital component of a healthy and balanced lifestyle. 

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