Between diet fads touting the attributes of healthy fats, eating little to no carbs, or plugging protein, knowing how much of every nutrient you should be eating everyday can be confusing. Protein, in particular can be quite confusing for many individuals, because the ideal dietary intake of protein has a wide variance, based upon weight, activity levels, and fitness goals.
Recommended the USDA: If you workout a lot, four or five days a week, you would need approximately 0.5 – 0.9 grams of protein per pound of body weight. For example, if you weigh 150 lbs. your daily intake of protein would be somewhere between 75 – 135 grams of protein per day. According to Health.com this amount is best for rebuilding muscle tissue after high intensity workouts.
The average serving of protein is 20 grams, According to the USDA National Nutrient Database, 2015; 2 grams of protein is equivalent to :
3 oz of Fish 3 Eggs 1.5 cups of beans
3 oz Poultry 2.5 cups of Milk
3 oz of Nuts 2.5 cups of Pasta