Your Protein Needs
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.
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.
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.
Different Types of Protein
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](/wp-content/uploads/2024/05/LeanAndMean_EggWhites.jpg)
Egg whites (only)
38
8g
2
eggs
![tuna, light, in water](/wp-content/uploads/2024/05/LeanAndMean_Tuna.jpg)
Tuna, light, in water
90
20g
5 oz
![pork tenderloin](/wp-content/uploads/2024/05/LeanAndMean_PorkTenderloin.jpg)
Pork Tenderloin
120
21g
3.5 oz
![chicken breast, skinless](/wp-content/uploads/2024/05/LeanAndMean_ChickenBreast.jpg)
Chicken breast, skinless
106
23g
3.5 oz
![turkey breast, skinless](/wp-content/uploads/2024/05/LeanAndMean_TurkeyBreast.jpg)
Turkey breast, skinless
114
24g
3.5 oz
![beef, ground 80% lean](/wp-content/uploads/2024/05/LeanAndMean_GroundBeef.jpg)
Beef, ground, 80% lean
243
18g
3.5 oz
Other Animal Source Proteins*
![cheese](/wp-content/uploads/2024/05/LeanAndMean_Cheese.jpg)
Cheese
150-200
9g
1.5 oz
![Cow's Milk](/wp-content/uploads/2024/05/LeanAndMean_Milk.jpg)
Cow's Milk
100-150
8g
1 cup
![Greek Yogurt](/wp-content/uploads/2024/05/LeanAndMean_GreekYogurt.jpg)
Greek Yogurt
100
17g
3/4 cup
![chicken thigh, skinless](/wp-content/uploads/2024/05/LeanAndMean_ChickenThigh.jpg)
Chicken thigh, skinless
197
16.6g
3.5 oz
![bacon](/wp-content/uploads/2024/05/LeanAndMean_Bacon.jpg)
Bacon
110
3.8g
1 slice
![turkey thigh, with skin](/wp-content/uploads/2024/05/LeanAndMean_TurkeyThigh.jpg)
Turkey thigh, with skin
161
19.5g
3.5 oz
![sliced ham](/wp-content/uploads/2024/05/LeanAndMean_GroundBeef.jpg)
Sliced Ham
~110
18g
3.5 oz
![beef tenderloin steak, lean](/wp-content/uploads/2024/05/LeanAndMean_BeefTenderloin.jpg)
Beef tenderloin steak, lean
140
22g
3.5 oz
![Lamb, ground](/wp-content/uploads/2024/05/LeanAndMean_GroundLamb.jpg)
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](/wp-content/uploads/2024/05/LeanAndMean_Asparagus.jpg)
Asparagus
13
2.2g
1/2 cup
![Spinach](/wp-content/uploads/2024/05/LeanAndMean_Spinach.jpg)
Spinach
14
2g
2 cups
![Broccoli](/wp-content/uploads/2024/05/LeanAndMean_Broccoli.jpg)
Broccoli
31
3g
1 cup
![mushrooms](/wp-content/uploads/2024/05/LeanAndMean_Mushrooms.jpg)
Mushrooms
~20
2.2g
1 cup raw, 1/2 cup cooked
![Brussel Sprouts](/wp-content/uploads/2024/05/LeanAndMean_TurkeyThigh.jpg)
Brussel Sprouts
38
3g
1 cup
![Tofu](/wp-content/uploads/2024/05/LeanAndMean_Tofu.jpg)
Tofu
110
11g
2 oz
![Lentils](/wp-content/uploads/2024/05/LeanAndMean_Lentils.jpg)
Lentils
80
6g
1/2 cup
![Chickpeas](/wp-content/uploads/2024/05/LeanAndMean_Chickpeas.jpg)
Chickpeas
120
4g
1/2 cup
![Soy Milk](/wp-content/uploads/2024/05/LeanAndMean_SoyMilk.jpg)
Soy Milk
130
8g
1 cup
![Quinoa](/wp-content/uploads/2024/05/LeanAndMean_Quinoa_protein.jpg)
Quinoa
220
8g
1 cup
![Nuts](/wp-content/uploads/2024/05/LeanAndMean_Nuts.jpg)
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:
![](/wp-content/uploads/2024/05/LeanAndMean_Beans-Rice.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_PeanutbutterSandwich.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_MacAndCheese.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_TofuAndRice.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_HummusAndPita.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_GrilledCheese.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_YogurtAndNuts.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_NoodleStirFry.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_LentilAndBread.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_WholeGrainCereal.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_Pizza.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_Lasagna.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_BlackBeanTaco.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_Quinoa.jpg)
![](/wp-content/uploads/2024/05/LeanAndMean_BlackBeanSalad.jpg)
*Calories based on one serving size
Benefits of Getting Adequate Protein
Can reduce appetite and hunger levels
Can help reduce cravings and mindless snacking
Assists with increasing muscle mass and strength
Can help boost metabolism and increases fat burn
Can benefit bone health
Might help lower blood pressure
Can help with weight maintenance after weight loss
Helps your body repair after injury
Can help keep muscles strong as you age
Supplemental Protein
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.
Protein Supplements
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.
- Harvard T.H. Chan School of Public Health – “Protein”
- U.S. Department of Agriculture MyPlate – “Learn How To Eat Healthy With MyPlate”
- Centers for Disease Control and Prevention – “Building a Healthy Eating Routine”
- Mayo Clinic – “Nutrition and Healthy Eating”
- Uniformed Services University – “Operation Supplement Safety”