The minimum amount of protein that a person should consume is 0.8 grams per kilogram of body weight. That means a 70 kg (154 pound) person should consume at least 56 grams of protein each day. However, you should keep in mind that this is the minimum requirement. Based on the new study I previously mentioned as well as other recent studies, my recommendation is that approximately 15-20% of the total calories in your diet come from protein. That means that if you eat about 2000 calories a day, approximately 300-400 of those calories should come from protein. This equates to between 75-100 grams of protein from various sources each day.
Although most people think to get their daily protein from meat, poultry, and fish-and these are certainly excellent sources-there are several other foods that provide significant amounts of protein in each serving. Eggs, milk, yogurt, cheese, beans, legumes, nuts, and soy foods are examples of high-quality proteins from other food groups. I recommend that you aim to consume at least one serving of a high-quality protein at each meal such as milk with cereal at breakfast; a bean, cheese, and veggie burrito for lunch; and fish for dinner. You should also try to eat protein-rich snacks such as seeds and nuts.
Making sure that your diet is rich in protein, whole grains, and fruits and vegetables will ensure that your muscles and bones stay strong and healthy while also promoting general good health.