How to Get Enough Protein

The amount of protein you need to eat depends on your weight, activity level, and individual goals. However, a good rule of thumb is to aim for 0.8 grams of protein per kilogram of body weight per day. So, if you weigh 120 pounds, you would need to eat about 43 grams of protein per day.

If you are trying to build muscle, you may need to eat more protein. A good goal for people who are trying to build muscle is to eat 1.2 to 1.7 grams of protein per kilogram of body weight per day. So, if you weigh 120 pounds, you would need to eat about 54 to 74 grams of protein per day.

Here are some tips for getting enough protein in your diet:

• Eat a variety of protein-rich foods. This includes plant-based protein sources such as beans, lentils, tofu, tempeh, and seitan, as well as animal-based protein sources such as chicken, fish, and eggs.
• Include protein at every meal and snack. This will help you spread your protein intake throughout the day and make sure you’re getting enough.
• Choose high-protein foods. Some foods are naturally higher in protein than others. For example, a cup of cooked lentils has about 18 grams of protein, while a cup of cooked brown rice has about 5 grams of protein.
• Add protein powder to smoothies, oatmeal, or yogurt. This is a quick and easy way to boost your protein intake.

If you are unsure how much protein you need, it is always a good idea to talk to a registered dietitian. They can help you create a personalized plan that meets your individual needs.