How much protein do you need?

Lean protein can help build muscle and prevent overeating. Vonda Wright, MD, explains how to calculate how much protein you need each day and shares the best protein sources.

Transcript

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Elite athletes may need somewhat more protein than the rest of us. But most Americans get plenty of protein.

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Hi. I'm Doctor Vonda Wright. Protein is a very important part of a healthy diet. High-quality, lean protein helps build muscle.

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It also keeps you satisfied, which prevents overeating. It's great for your waistline.

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But how much protein do you need? Here's a simple way to know. Multiply your weight in pounds by 0.4.

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So if you're a 140-pound woman, aim for about 56 grams

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of protein a day. A 165-pound man would need about 66 grams of protein a day.

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More isn't better. Elite athletes may need somewhat more protein than the rest of us. But most Americans get plenty of protein.

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For most of us, extra protein is just turned into fat and pee. And choose the best protein sources for your body.

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That means getting most of your protein from plants, like kidney beans, nuts, and edamame.

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These have an impressive 16 to 18 grams of protein per cup. With vegetarian protein, you get other benefits too,

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like fiber, protective plant phytochemicals, fewer calories, and no saturated fat.