Protein 101: What Your Body Needs
Along with carbohydrates and fats, protein is one of the three macronutrients our bodies need every day. Each gives us energy, but protein plays a special role in keeping our bodies strong and healthy.
Why Protein Matters
Protein helps build and repair tissues like muscle, skin, bones, and hair. It also helps your body make hormones, enzymes, and antibodies which support your metabolic health and immune system. Because of these important jobs, getting enough protein each day is essential.
Everyone’s protein needs are a little different. Age, activity level, and overall health can all affect how much you need. The general recommendation for adults is 0.8 grams of protein per kilogram of body weight. This amount usually works for people who are less active.
Adults who are more active — like many people living in the Tahoe region — may need more. Pregnant women and adults over 50 years old also have higher needs. These groups may benefit from 1.1 to 2 grams of protein per kilogram of body weight. Spreading protein across all meals and snacks helps the body use it best.
Protein should make up about 10–35% of the calories you eat each day. For someone eating about 2,000 calories per day, protein intake usually ranges from 50 to 175 grams per day.
Protein in Foods
You can find protein in both animal and plant foods. While many packaged foods now boast added protein, it’s best to meet most of your needs with whole foods.
Here are some common sources:
- 3 oz cooked poultry, meat, or fish: 18–26 g
- 3 eggs: 18 g
- 1 cup Greek yogurt: 22 g
- 1 cup cottage cheese: 18 g
- 8 oz cow’s or soy milk: 8 g
- 1 cup cooked lentils, chickpeas or black beans: 13–18 g
- ½ cup tofu: 9 g
- 2 oz cooked whole wheat pasta: 8–10 g
- 1 oz nuts or 2 Tbsp nut butter: 7 g
- ½ cup quinoa or farro: 4 g
- ½ cup potato, corn or peas: 2–3 g
Balanced Meals
A meal with 3–4 ounces of cooked animal protein, plus whole grains or starchy veggies and a garden salad, will give you around 30 grams of protein. A vegetarian meal can also provide about 30 grams of protein. For example, try 1 cup of beans, 1 cup of cooked quinoa, and a garden salad with nuts.
Choosing leaner animal proteins — like fish, shellfish, skinless poultry, eggs, and non‑fat dairy — can also help keep saturated fat lower for overall health.
Protein needs vary from person to person. A registered dietitian can help you find the amount that’s right for your body and lifestyle.
Jen Trew is a registered dietitian nutritionist with Barton Health. Barton dietitians are available for consultation. For more information or to schedule nutrition counseling, call 530.543.5825 or visit BartonHealth.org.
