How much protein do we really need?


Hello everyone! My name is Natasha Jones, I’m a holistic nutritionist and wellness educator. I’m excited to be partnering with Jessa to help answer your nutrition questions in Mod Physique’s monthly newsletter.


Let’s get started with our June question: How much protein do we really need? The amount of protein you need depends on how much you weigh, your general state of health, pregnancy status, exercise type and frequency. The average healthy but more sedentary woman needs about 47 grams of protein a day.Here is a two step calculation to help you estimate your protein needs:

  1. Your weight in pounds divided by 2.2 = your weight in kg
  2. Weight in kg x 0.8 – 1.8 gm/kg* = protein grams *Choose .8 if you are sedentary but healthy and 1.8 if you are an athlete or do regular body building exercise.

Generally speaking, Americans have no problem fulfilling their protein requirements with little adjustment to their diet. As a culture, we actually tend to eat in excess of our recommended daily amount. Having a diet with excess protein can cause kidney damage and contribute to weight gain, so it’s important to know your portion sizes and your personal average daily requirement. When possible, buy the best quality protein from whole food sources that you can afford; fresh free-range eggs, grass-fed meats, grass-fed and minimally processed dairy, organic GMO free grains, legumes and vegetables. Eat a variety of these foods to ensure that your body has all the building blocks necessary to keep you healthy and strong.

Having 10 – 25 grams of protein is believed to be beneficial for muscle repair and recovery. Although debatable, whey protein powder is loved by athletes because of it’s unique amino acid profile thought to help build lean muscle mass. If you do choose a whey protein – or any protein powder supplement, look for an organic and minimally processed source from a trusted brand. You may need to do some extensive research to find a protein powder that is right for you. If you have a nutrition question that you would like to ask for an upcoming newsletter, please send it to Also, be on the lookout for upcoming wellness and nutrition workshops at Mod Physique. For small group and individual nutritional coaching, go to


Protein Source   Serving Size     Portion Description      Amount of Protein

  • Egg 1 large 6 g
  • Beef – 85% Lean 3 ounces Palm size 22 g
  • Black Beans 1 cup 15 g
  • Milk 1 cup 14 g
  • Almonds 1 ounce 22 Almonds 6 g
  • Yogurt 8 ounces 1 cup 8 g
  • Chicken 3 ounces Palm size 22g
  • Broccoli 1 cup 2.6g
  • Avocado 1 cup 2.9g
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