There is no one-size-fits-all protein intake rule, according to the USDA’s Dietary Guidelines. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. It is the amount required to meet your basic nutritional needs. Simply put, it’s the minimum you need to keep from getting sick. It is, however, not the specific amount you are supposed to eat every day.
Your ideal protein intake depends on your BMI, activity level, and other factors. For instance, a 200-pound person needs about 73 grams daily, while someone weighing 115 pounds requires only around 43 grams. These may also differ depending on age, health, and gender. You can use the USDA’s online calculator to find out how much protein you should consume. Eating excessive amounts of protein can also harm your body.
Here’s a list of food options to help you portion your meals efficiently. Eating a well-balanced, nutritious diet is crucial, rather than reaching for protein supplements. Whether you are an omnivore, herbivore, or carnivore, here’s a rundown of what 100 g of protein looks like on the plate. The protein values shown are based on specific products and their nutrition labels, so the exact numbers may vary depending on the brand or how the food is prepared.
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