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How to Get Your Daily Protein

By now, I hope you know that women need about 40 to 60 grams of protein a day, depending on your weight. Basically, you just multiply your weight in pounds by .36, or your weight in kilograms by .8. If you are an extremely active person, you'll need a little bit more protein, about .45 to .54g of protein per pound you weigh (or 1 to 1.2g per kg).

Getting enough protein is important because it gives you energy and repairs tissues, as well as builds bones, skin, and blood. It also helps make hormones and enzymes in the body. If you don't eat enough protein, you'll feel tired and weak, and your body will begin to break down muscle to get the energy it needs. Since you want to keep all the lean muscle you can, this mining of muscles for energy is something you want to avoid.

So how can you make sure you're getting enough? To see what I ate yesterday to reach my daily protein goal

Meal Food Protein (g)
Breakfast 1/2 cup cooked oats 13.2
1 banana 1
1 tbsp honey 0
1 tsp cinnamon 0
Lunch 1 cup raw spinach 1
1/4 cup sliced carrot .3
1/4 cup cucumber .2
1/4 cup tomato .4
1/2 avocado 2
1/4 cup garbanzo beans 3
1/4 cup walnuts 4.5
1 tbsp flax seeds 2
Optional Snack
(for pre-work)
6 oz. cup of vanilla yogurt 7
Dinner 3 oz. grilled salmon 18.8
1/2 cup steamed broccoli 2.3

It really isn't that hard to get enough protein. Just make sure to include a variety of dairy products, beans, nuts, whole grains, and lean meats.


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