How Much Protein Should You Eat

The perfect diet is composed of a diet with the right combination of carbohydrates, proteins, minerals, and vitamins. Among these nutrients, protein has an essential role in keeping the body in shape.


Protein is essential to the structure of red blood cells, for the proper functioning of antibodies, or the regulation of enzymes and hormones, for growth, and for the repair of body tissue.

Amino acids are the building blocks of protein and are found in a variety of foods. Eggs are good sources of protein, especially the white part of the egg.

A balanced diet contains 15 to 20% of protein. Protein should be consumed for not more than 20% as suggested by researchers. It has 4 calories of every gram consumed by the body.

The right combination of essential amino acids as per the Recommended Dietary Allowance (RDA) 1989 is: Isoleucine (10 mg), Lysine (12mg), Leucine (14 mg), Phenylalanine (14 mg), Methionine (13 mg), Threonine (7mg), Valine (10 mg) and Tryptophan (3.5 mg).

These amounts of proteins are taken according to body weight, per kilogram of it per day, by the body.


Good protein sources
Fish and seafood
Pistachio nuts
Chicken and turkey