Are You Protein Deficient? (Continued)

chickenHow Much Protein Do I Need?

The protein recommendations for adults are 0.8 grams protein per kilogram of body weight. For a 150-pound woman, this equals 55 grams protein per day. For a 220-pounds man, this equals 80 grams protein per day.

A 3-ounce portion of meat (roughly the size of a deck of cards) contains about 21g of protein. A 4-ounce chicken breast or pork chop contains about 28 grams protein.

Here are the latest daily protein recommendations in ounce equivalents* from the USDA's My Plate guidelines (http://www.choosemyplate.gov/).

Children 2-3 years old 2 ounce equivalents
4-8 years old 4 ounce equivalents
Girls 9-13 years old 5 ounce equivalents
14-18 years old 5 ounce equivalents
Boys 9-13 years old 5 ounce equivalents
14-18 years old 6 1/2 ounce equivalents
Women 19-30 years old 5 1/2 ounce equivalents
31-50 years old 5 ounce equivalents
51 and older 5 ounce equivalents
Men 19-30 years old 6 1/2 ounce equivalents
31-50 years old 6 ounce equivalents
51 and older 5 1/2 ounce equivalents

 

* 1 ounce equivalent of protein includes:

  • 1 ounce of meat, poultry, or fish
  • 1/4 cup cooked beans
  • 1 egg
  • 1 tablespoon of peanut or almond butter
  • 2 ounces tofu
  • 1/2 ounce of nuts or seeds (12 almonds, 24 pistachios, 7 walnut halves)

Page: 1 | 2 | 3

Last Modified Date: March 07, 2014

All content on dLife.com is created and reviewed in compliance with our editorial policy.
Sources
  1. Centers for Disease Control and Prevention; Nutrition for Everyone. http://www.cdc.gov/nutrition/everyone/basics/protein.html (Accessed October 6, 2011.)
  2. United States Department of Agriculture; Choose My Plate. http://www.choosemyplate.gov/foodgroups/proteinfoods.html (Accessed October 6, 2011.)
  3. United States Department of Agriculture; Food and Nutrition Center http://fnic.nal.usda.gov/ (Accessed October 6, 2011.)

Sign up for FREE dLife Newsletters

dLife Membership is FREE! Get exclusive access, free recipes, newsletters, savings, and much more! FPO

Congratulations!
You are subscribed!
Congratulations!
You are subscribed!
Congratulations!
You are subscribed!
45 Views 0 comments
by Nicole Purcell
I want to start by saying that in our twenties, we sometimes do dumb things. I suppose that's true of any age, but our the twenties seem particularly ripe for it. We're sometimes off on our own for the first time, we often feel oddly invincible (even with a serious chronic), we're not all that street wise. We're you know, in our twenties. Sooooo.... Anyway. In my early twenties, I met a dude who was super nice in the endocrinologist's waiting room and we became instant...