Protein keeps us strong by helping the body build and repair muscle. But how do you know how much you need? There is some disagreement among dietitians about the “right” amount of protein, and protein needs vary by the amount of activity you do, your sex and age. According to Julia Zumpano, RD, LD, a dietitian with the Center for Human Nutrition at Cleveland Clinic, “Eating adequate protein helps people avoid eating foods that are less helpful for your health—like processed foods or snack foods that contain simple carbohydrates or saturated fats.” Zumpano generally recommends getting 1 to 1.5 grams (g) of protein for each kilogram (kg) of body weight. Most people’s protein requirements fall in the middle of this range (around 1.3 g). If you weigh 170 pounds, that equals 77 kg x 1.3 g protein per kg: 100.1 g of protein per day.
