NorthwesternDining
Nov 19, 20192 min
Updated: Feb 12, 2021
According to the USDA Dietary Guidelines for Americans, an adult woman needs about 46 grams of protein a day and an adult man needs about 56 grams. This amount may vary based on your age and activity level. Research shows that most men and women can use a factor of 0.8 to 1.0 per kilogram of body weight to determine how much protein they need (divide your weight in pounds by 2.2 to get kilograms). For a 150 lb. (68 kg) woman, that would be about 54 to 68 grams of protein/day; for a 180 lb. (82 kg) man that would be about 66 to 82 grams of protein/day. Student athletes or those who exercise daily, may need just a bit more (1.3 or more grams of protein per kilogram).
Getting enough protein doesn’t seem to be a problem, even if you are choosing mostly plant-based meals. Research suggests that spreading protein out over the day instead of getting it all at one meal, such as dinner, is a good way to maintain and support your muscles.
And, while there is a lot of talk about complete and incomplete proteins, it is not necessary to focus on combining or getting certain amino acids in the same meals. Protein from a variety of plant foods eaten during the course of a day can supply enough of all essential amino acids when calorie requirements are met.
References:
J Acad Nutr Diet. 2016;116:1970-1980.
Protein in Vegetarian and Vegan Diets, S. Palmer, 2019, www.vegetariannutrition.net.