Dear Dietitian – How Much Protein?

PROMO 660 x 440 Health - Diet Heart Fruit Vegetable Medical - iStock
Published Saturday, March 3, 2018
by Leanne McCrate, RD, LD, CNSC

How much protein do we need in a day? Everywhere I look, I find different answers. --Need to Know

Dear Need to Know,

Our bodies need protein to heal wounds and maintain muscle. Foods high in protein include meat, fish, milk, eggs, nut butters (peanut or almond), and tofu. For a healthy person, the Recommended Daily Allowance (RDA) for protein is 0.8 - 1.0 gram/kilogram. For example, someone who weighs 150 pounds (68 kg), would need about 70 grams of protein each day. This may consist of 2 eggs for breakfast, a peanut butter sandwich (2 T.  pb) at lunch, and 7 oz of fish at dinner.

Leanne McCrate, RD, LD, CNSC, is an award-winning dietitian with over fifteen years of experience. Have a question?  Email Leanne at