How Much Protein Should You Eat?

May 10, 2022

Today we are going to start a 3-part series that will go for the next three weeks. We are going to talk about macro nutrients.

I’m not talking about counting macros, as in dieting, but we are going to talk about the macro nutrients protein, carbohydrates and fat. Macro nutrients are the three nutrients that your body needs the largest amount of to function.

The first macro nutrient we are going to talk about is protein, the least demonized macro nutrient, and answer these three questions:

  • How much protein should you eat?
  • Why is protein important in your diet?
  • What foods are high in protein?


Disclaimer: this conversation is meant for your average person looking to take health into their own hands. The daily protein intake may differ based on your goals.

How Much Protein Should You Eat?

Chances are, you probably aren’t getting enough protein in your diet. I say that lovingly.

The standard American diet is not built these days to be high in protein, it is built on carbs. Back in the 1950s, 1960s and 1970s protein was a much heavier piece of the diet because there was less processed food option.

So, how much protein should you eat? About 25 to 30% of your daily calorie intake should be coming from protein sources. The bare minimum of protein you should eat in a day is 0.8g per kilogram of body weight.

To calculate your daily minimum protein intake, use this formula:
(BODYWEIGHT / 2.2) * 0.8

While you might not be tracking calories, if you are using your food journal, you can make notes on the side of it how much protein you are eating.

As you get comfortable increasing your protein intake (if needed) remember that’s your minimum. From there, it’s up to you to experiment and to ask yourself:

  • Am I feeling full?
  • Am I having energy?
  • Is my body feeling like it’s at its best self?
  • Do I maybe need to add more?

For now, just start writing it down in your food journal. Pay attention to how much you are getting a day and how you feel.

Why Is Protein Important in Our Diet?

It is important to know why protein is important in our diet. Proteins actually play a very essential role in our growth, development and repair of our body tissues. In order for our body to grow, to repair itself, and to really maintain itself, it needs proteins.

Every single body cell you have has some form of protein needed or protein in it. When you’re not getting enough protein, your body can’t function as the best version of itself. Which is why you probably are not getting enough protein.

When we’re bringing in a lot more carbs and fat than we are proteins, it can be hard for our body to do those basic necessities of repairing itself and resting and being full even.

You aren’t going to be reaching for extra snacks with empty nutrients when you’re eating enough protein.

What Foods Are High In Protein?

  • Meat
  • Poultry
  • Fish
  • Other Seafood
  • Dairy
  • Lentils
  • Edamame
  • Tofu
  • Tempeh
  • Soy Milk
  • Nuts
  • Seeds
  • Nut Butters
  • Seed Butters
  • Quinoa
  • Oats
  • Brown Rice
  • Vegetables

Let me know in the comments below. What questions do you have? What do you want to know about protein and what else can I tell you that is going to help you be the best version of yourself?


Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How Much Protein Should You Eat?