How much protein do I need?

It is individualised and amounts can vary depending on your activity level, age, muscle mass, current health status, during pregnancy and breast feeding.

On average females require 0.9g/kg of body weight (eg. 50kg female needs 45g protein/day).

Males require approximately 1.1g/kg of body weight (eg. 80kg males requires 88g protein/day).

It is important to remember that a food high in protein (for example red meat), is not gram for gram protein.

Here are a few examples with approximate protein quantities

100g steak = 27g protein

½ cup pumpkin/flax/chia/sunflower seeds = 25g protein

1 cup boiled lentils = 18g protein

½ cup almonds = 15g protein

100g tofu = 14g protein

1 cup cooked quinoa = 8g protein

1 large egg =   6g protein

1 cup cooked brown rice = 5g protein

1 cup broccoli = 3g protein

Image source: Pixabay

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