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Protein is found in your muscles, organs, skin, and bones and is needed in order to perform all of the processes in your body that happen every day. If you don’t have enough protein in your diet, your body can’t repair damaged cells or make new cells to replace them. Eating enough protein is essential for keeping your metabolism strong and helping you burn fat. Including protein in your meals and snacks will help you feel full and satisfied. 

The recommendation for protein is a minimum of 0.8 grams of protein per kilogram of body weight. You can determine your body weight in kilograms by dividing your weight in pounds by 2.2. For example, if you’re 150 pounds, you are 68 kilograms. So, to find the minimum amount of protein that your body needs daily, you would take 68 kilograms and multiply it by 0.8 grams. This equals 54.4 grams of protein daily, minimum. This is the amount of protein that your body needs daily even if you are just laying in bed and not doing anything. If you are active, your protein needs will need to be increased so that your muscles can repair and grow and your body can function it’s best!

Protein is found in high amounts in foods like:

• Meats: beef, chicken, turkey, pork, game meat
• Fish & seafood
• Dairy products: milk, yogurt, cheese
• Eggs
• Beans & lentils
• Nuts
• Tofu