Protein is a key macronutrient in not only building muscle but also helping you feel more satiated. Registered dietitian and ACSM-certified personal trainer Jim White told POPSUGAR that the standard dietary reference for protein intake is approximately 0.8 grams of protein per kilogram of bodyweight. But if you're looking to build muscle, you may want to increase that number to 1.2 grams. That means for a 150-pound woman (68 kilograms), you should aim to get between 54 and 82 grams of protein.
Choose whole-food proteins like fish, beans, nuts, seeds, tofu, eggs, and chicken. If you eat protein with every meal and snack, it'll be easy to meet your daily protein goal. Getting your daily fill will prevent hunger that can make you overeat.
