General Protein Guidelines 

In short, it depends on your circumstances, but here are some general guidelines. Protein should account for 10% to 35% of your total calories. So, if you need 2,000 calories, 200–700 calories, or 50–175 g, must come from protein. For an average sedentary adult, the recommended dietary allowance to prevent deficiency is 0.8g per kg of body weight. So, if you weigh 75 kg and consume 60g of protein per day, you will not become protein deficient. 

Specific Protein Guidelines 

To be more specific, the amount you require is determined by a variety of factors, such as your activity level, age, muscle mass, physique goals, and overall health. Here are some common scenarios listed below: 

• If you exercise frequently, your intake should be 1.1–1.5 g per kg. People who regularly lift weights or train for a running or cycling event require 1.2–1.7 g per kg of body weight. 

• To maintain quality of life as you get older, your protein needs rise to about 1.1–1.2 g per kg, or 75–90 g per day for a 75-kilogram person. 

• Pregnant and lactating women require more protein than non-pregnant women (0.88–1.1g per kg of body weight per day). 

• Protein consumption should be reduced in people who have liver or kidney disease to 0.6-0.8 g per kg of body weight per day. 

Sources of Protein 

Protein can be obtained from both plant and animal sources, and you can meet your protein requirements with either type of protein. Because plant sources lack all of the essential amino acids, they are not considered complete proteins. As a result, it is crucial to consume a diverse range of plant-based proteins that contain all of the essential amino acids. It's also important to consider the protein "package," which includes fats, carbohydrates, vitamins, minerals, and other nutrients. Choose protein sources that are low in saturated fat and processed carbohydrates but high in nutrients. 

Animal-Based Protein Sources 

• Lean meats 

• Fish Eggs 

• Greek yoghurt 

Plant-Based Protein Sources 

• Tofu 

• Nuts and seeds 

• Beans, peas, and lentils 

• Quinoa 

Tips for Increasing Your Protein Intake

1. Incorporate protein-rich foods into every meal, not just dinner. 

2. Choose high-quality protein sources that involve a good protein "package." 

3. Use protein supplements if needed. 

Here are some common food combinations that will help you get all the protein you need: 

• A banana, Greek yoghurt, and a hard-boiled egg = 19g of protein. 

• A 3-ounce chicken breast with 1/2 cup rice and 1/2 cup vegetables = 25g of protein. 

• A glass of milk, an egg, and a bean burrito = 28g of protein. 

The Nourish App contains a tonne of high-quality meal and snack ideas if you can't find any suggestions here, make sure to check out the app.