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How much protein should you be eating per day?

Updated: Nov 2, 2022

The recommended dietary allowance (RDA) of protein is 0.8 grams per kilogram of body weight.

To determine your needs:

Divide your weight in pounds by 2.2 (to get your weight in kilograms). Then multiply this number by 0.8. Most of us need about 10%–35% of our total caloric intake from protein. Our protein needs are higher when we’re sick or growing (e.g., children or pregnant women), as we age, and with intense physical activity.


Basically ,you should eat 1/ 2 palm portions of protein with EVERY meal ! ✋


Proteins are considered the building blocks of life. In fact, our skin, bones, muscles, hair, nails, and cartilage are mainly made of proteins. Most enzymes and hormones in our bodies are also proteins. Our protein needs shift as our activity levels change and throughout our life cycle too . Are you eating enough protein ?

High Quality Animal Protein Foods:

1. Fish : Salmon, Snapper, Swordfish , Sardines

2. Shellfish : Shrimp and Sardines

3. Meat : Beef, Pork, lamb

4. Poultry: Chicken, duck, turkey

5. Eggs

6. Dairy: Milk , Greek yoghurt , cheese


High Quality Vegetarian Protein Sources:

1) Quinoa

2) Legumes (beans, peas, lentils)

3) Seeds (hemp, chia, flax)

4) Nuts (almonds, walnuts, cashews)

5) Nutritional yeast

6) Organic soy products (edamame, tofu, tempeh)


I hope this helps you. If you can work out what your body needs are then you will become more aware of your daily plate! Remember the more active you are the more protein your body will need for optimal health !


Happy Thursday !

Love Jen xx


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