How Much Protein is Enough Protein?

So, protein is important.

This much we know.

But how much do we actually need?

The absolute minimum recommended by the NHS to maintain all your bodily functions is around 50g per day, and you’d be surprised how many people are eating less than this.

For the average sedentary person:

1g of protein per kg of bodyweight is needed for good health

(although sitting down all day and doing no exercise is obviously very bad for your health!)

For anyone training with weights and looking to change their body shape:

1.5g-3.1g of protein per kg of bodyweight is needed to build muscle and gain strength

For fat loss:

2.1g-3.1g of protein per kg of bodyweight is optimum

(Too much protein can be also be a bad thing, how much you need as an individual is calculated according to your height, weight, age, lifestyle, training schedule and goals.)

And the numbers change once we pass 40.

So where is the best place to get high quality protein?

These foods contain the most per gram within the different food groups:

Greek Yogurt: 1 cup = 15g protein (163 calories)
Cottage Cheese: 1 cup = 17g protein (161 calories)
Eggs: 1 large = 6g protein (80 calories)

Tuna (tinned in brine): 120g tin = 32g protein (136 calories)
Sardines (tinned in tomato sauce): 120g tin = 24g protein (223 calories)
Salmon Fillet: 26g protein per fillet (250 calories)

Grass Fed Beef Steak: 58g per steak (605 calories)
Pork Chops: 41g per chop (330 calories)
Chicken/Turkey Breast: per 100g = 30g protein (137 calories)

Kidney Beans (tinned): 19g protein per tin (252 calories)
Lentils (tinned green): 16g protein per tin (220 calories)
Green peas: 1 cup = 8.6g protein (118 calories)
Almonds: ½ cup = 15g protein (400 calories)

Confused by all the numbers?

I can help you figure it all out 🙂