Lean and Mean: Eat Your Protein!

Protein is a macronutrient, just like carbohydrates and fat. All three are important elements of a balanced eating plan. There are several ways to calculate your protein needs. Try these methods to calculate is the number of grams of protein per day.

Method 1: Weight & Activity Level

If you are sedentary, multiply your body weight (pounds) by 0.4.

If you are active 3-5 days per week, multiply your body weight by 0.5 to 0.7.

If you are active 3-5 days per week and include strength training, multiply your body weight by 0.7 to 0.8.

Your Weight

It is recommended you consume
0 grams of protein
per day for your weight and activity levels.

Method 2: Total Daily Caloric Intake

Recommended daily protein is around 10 to 35% of your daily caloric intake.

Multiply your total daily caloric intake by the percentage of protein included per day.

One gram of protein is equal to 4 calories, so your total protein calories need to be divided by 4.

Your Daily Caloric Intake Calculate Your Daily Protein

It is recommended you consume
200 to 700
or
50 to 175
per day to hit a goal of 10-35% protein of your total daily calorie intake of 2000 calories.

Protein is an essential energy source. It can help you feel full and satisfied, which might help with weight management. You can get protein from a variety of sources, from both animal and plant products. If you follow a vegetarian or vegan eating plan, you are still able to get plenty of protein from plant sources.

Animal Protein

Animal sources generally provide the highest quality of protein. Animal protein sources can be higher in saturated fats and cholesterol. It is recommended to aim for leaner protein options and limit consuming red meat when choosing animal sources. ‘Lean’ means lower in fats, cholesterol and calories. Processed meats such as bacon, hot dogs, sausages and cold cuts should be limited as much as possible.

Leaner Animal Source Proteins*

Egg whites (only)

38

8g

2
eggs

Tuna, light, in water

90

20g

5 oz

Pork Tenderloin

120

21g

3.5 oz

Chicken breast, skinless

106

23g

3.5 oz

Turkey breast, skinless

114

24g

3.5 oz

Beef, ground, 80% lean

243

18g

3.5 oz

Other Animal Source Proteins*

Cheese

150-200

9g

1.5 oz

Cow's Milk

100-150

8g

1 cup

Greek Yogurt

100

17g

3/4 cup

Chicken thigh, skinless

197

16.6g

3.5 oz

Bacon

110

3.8g

1 slice

Turkey thigh, with skin

161

19.5g

3.5 oz

Sliced Ham

~110

18g

3.5 oz

Beef tenderloin steak, lean

140

22g

3.5 oz

Lamb, ground

282

17g

3.5 oz

Plant and Non-Animal Proteins

Plant proteins are a great low-fat and cholesterol-free source of protein. Popular sources include legumes, nuts and soy. Often, plant proteins are also high in fiber and other nutrients that are make up a balanced and healthy eating plan. Soy is one of the most common plant protein source.

Other Animal Source Proteins*

Asparagus

13

2.2g

1/2 cup

Spinach

14

2g

2 cups

Broccoli

31

3g

1 cup

Mushrooms

~20

2.2g

1 cup raw, 1/2 cup cooked

Brussel Sprouts

38

3g

1 cup

Tofu

110

11g

2 oz

Lentils

80

6g

1/2 cup

Chickpeas

120

4g

1/2 cup

Soy Milk

130

8g

1 cup

Quinoa

220

8g

1 cup

Nuts

160

6g

1 oz

Combining plant and non-animal source proteins helps improve the quality of your protein intake. Try these mixtures to ensure you are still getting enough high-quality protein in your eating plan:

Beans and rice or tortillas

Peanut butter sandwich

Macaroni and cheese

Tofu with rice (or any grain)

Hummus with pita bread

Grilled cheese sandwich

Yogurt with nuts

Noodle stir-fry with peanut or sesame seed sauce

Lentil soup or dairy-based soup with bread

Whole grain cereal with milk

Pizza

Lasagna

Tacos with beans or lentil

Quinoa (Quinoa actually already contains all amino acids!)

Salad with black beans and feta

*Calories based on one serving size

It is recommended to get your protein from food first, but if you prefer to use dietary supplements, there are a few options.

Whey protein is also an animal source protein. It is made up of 20% of cow milk, whereas the other 80% is a protein called casein. Whey is rich in vitamins and minerals and often used by athletes. You may have heard of the three types of whey protein: powder, concentrate and isolate.

Whey Protein Powder Whey Protein Concentrate Whey Protein Isolate

It is commonly seen as an additive in food products for beef, dairy, baked goods and snacks. (~115 calories per scoop)

The process to create the concentrate removes the water, lactose, ash and some minerals. This form of whey is commonly used as a supplement for athletes. (~200 calories per scoop)

Isolates are the purest protein source available at concentrations of 90% or higher. A lot of fat and lactose is removed in this form, so it can be used by those who are lactose-intolerant. (~175 calories per scoop)

Remember to check out the safety of any protein supplements on OPSS.org. If you do take protein supplements, ensure that brands you use are third-party certified. Supplements are not regulated by the Food and Drug Administration. It is important to your job you do not test positive for banned or illegal substances on your drug tests.