NUTRITION
How Much Protein Do We Need?
Protein is found in both animal-based and plant-based sources but only a few vegetarian sources contain all 9 essential amino acids including eggs and milk products as well as quinoa, buckwheat, hemp seeds, chia seeds and spirulina.
Plant based protein: quinoa, buckwheat, hemp seeds, chia seeds.
Animal based protein sources: eggs, milk
Include a variety of protein foods to help get the Recommended Daily Allowance (RDA) throughout the day in meals and snacks.
Protein Recommended Daily Allowance (RDA)
Protein Recommended Daily Allowance (RDA): 0.8g protein/ kg body weight OR 0.364g protein/ lbs. body weight.
How do I calculate my protein requirement?
Multiply your weight in kg by 0.8 OR multiply your weight in lbs. by 0.364.
For example, if you weigh 60 kilograms OR 132 lbs.:
0.8g x 60 kg= 48g OR 0.364g x 132 lbs= 48g
A person would need to consume 48g of protein per day if they weighed 60 kg OR 132lbs.