How Much Protein Do Women Really Need?

With magazines and diets touting the satiating power of protein, it's important to know this essential nutrient does a lot more than fill you up. Your body uses protein to build and repair tissues, and it is an important building block of muscles and bones. However, 50% of women ages 18–50 don't know if they get enough protein, according to a new survey by Luna.

So how much protein do women need? According to Tara Dellolacono Thies, a registered dietitian and nutritional spokesperson for Clif Bar, most women need between 50 and 60 grams of protein a day.

But this isn't an exact science. The Institute of Medicine recommends .8 grams of protein per kilogram of body weight, but here's a simpler way to break down you protein needs:

Activity level	Protein needs (grams)
Sedentary	Weight in pounds X .4
Active	Weight in pounds. X .6
Competitive athlete	Weight in pounds X .75
Light body-builder	Weight in pounds X .85

What are the best sources?
Most people with a well-rounded diet eat enough protein, but it's important to include complete proteins, which contain all nine of the essential amino acids. Sources of complete protein include meat, fish, eggs, most dairy products, and soybeans. Fruits, vegetables, and whole grains are often missing certain amino acids, but they can be combined to make a complete protein meal.

And although meats contain high amounts of protein, be sure to consider how much saturated fat is in your cut. One serving of steak can contain up to 75% of your saturated fat for the day! Here are a few good examples of low-fat, protein-packed foods:

Protein source	Amount of protein (grams)	Serving size
Tuna (yellowfish)	33	4 oz.
Roasted chicken	32	3/4 cup, diced
Lean flank steak	31	4 oz.
Soybeans	21	3/4 cup
Lentils	17	1 cup
Non-fat plain Greek yogurt	15	6 oz.

Other good protein sources include salmon, turkey, lamb, beans, nuts, and milk. If you're on the go, there are shelves full of protein and energy bars. However, these can often be candy bars disguised as healthy snacks. Try these bars that will fill you up without breaking the calorie bank.

Healthy Eating for Weight Loss

Most health experts recommend eating a balanced, healthy diet to maintain or to lose weight. But exactly what is a healthy diet?

The basic components of a healthy diet include the right amount of:

1. Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)
2. Fat (found in animal and dairy products, nuts, and oils)
3. Carbohydrates (found in fruits, vegetables, pasta, rice, grains, beans and other legumes, and sweets)
4. Vitamins (such as vitamins A, B, C, D, E, and K)
5. Minerals (such as calcium, potassium, and iron)
6. Water

What are calories?

Of these six nutrients, only carbohydrates, proteins, and fats provide calories. A calorie is a measurement, just like a teaspoon or an inch. Calories are the amount of energy released when your body breaks down food. The more calories a food has, the more energy it can provide to your body. When you eat more calories than you need, your body stores the extra calories as fat. Even low-carb and fat-free foods can have a lot of calories that can be stored as fat. Alcohol is not a nutrient, yet it also provides calories.

What are proteins?

Proteins are nutrients that are essential to the building, maintenance, and repair of body tissue such as the skin, the internal organs, and muscle. They are also the major components of our immune system and hormones.

Proteins are made up of substances called amino acids -- 22 are considered vital for health. Of these, the adult body can make 14; the other eight (called essential amino acids) can only be obtained from what we eat.

Proteins are found in all types of food, but only fish, meat, poultry, eggs, cheese, and other foods from animal sources contain complete proteins, meaning they provide the eight essential amino acids.

Your daily diet must contain enough protein to replenish these amino acids. Thus, if you are vegetarian and do not eat food from animal sources, you need to eat a variety of plant proteins in combination to ensure that you get enough of the essential amino acids. Examples of foods that provide plant protein include soy, nuts, seeds, legumes, vegetables, and whole grains.

The new dietary reference values for protein for adults are 0.8 grams per kilogram of body weight. This translates to about 0.36 grams of protein per pound.