Protein is an essential macronutrient that plays a key role in many aspects of health, including building and maintaining muscle, regulating hormones, and keeping the immune system strong. For athletes and people who are trying to build muscle, getting enough protein is especially important. But how much protein do you need, and what does 75 grams of protein look like?
How Much Protein Should I Eat?
The amount of protein you need depends on your activity level, body composition, and health goals. The recommended daily allowance (RDA) for protein is 0.36 grams per pound of bodyweight, which is equivalent to 0.8 grams per kilogram. For a sedentary person, this translates to about 56 grams of protein per day. However, if you’re engaging in regular physical activity, increasing your protein intake is advised.
How Much Protein Should I Eat for Muscle Building?
For muscle building, the RDA for protein increases to 0.45 to 0.68 grams per pound of bodyweight, or 1–1.5 grams per kilogram. For a 180-pound person, this translates to 81–126 grams of protein per day. This is a fairly wide range, so it’s best to experiment to see what works best for you.
What Does 75 Grams of Protein Look Like?
For a 180-pound person, 75 grams of protein is just shy of the recommended amount for muscle building. It’s also equivalent to about 22 ounces of food (by weight). Here are some examples of what 75 grams of protein looks like in terms of real food:
6 ounces of steak
Six ounces of steak is about the size of a deck of cards and provides about 30 grams of protein.
4 ounces of salmon
Four ounces of salmon is about the size of a checkbook and provides about 25 grams of protein.
4 eggs
Four large eggs provide about 16 grams of protein.
1 cup of quinoa
One cup of cooked quinoa provides about 8 grams of protein.
1 scoop whey protein powder
One scoop of whey protein powder provides about 25 grams of protein.
What Are the Best Sources of Protein?
The best sources of protein are animal proteins such as beef, chicken, fish, eggs, and dairy. Plant proteins such as legumes, nuts, and seeds can be a great source of protein as well. Whey protein powder is also a good source of protein, as it’s easy to mix into shakes and smoothies.
Frequently Asked Questions
How much protein do I need to build muscle?
For muscle building, the RDA for protein increases to 0.45 to 0.68 grams per pound of bodyweight, or 1–1.5 grams per kilogram. For a 180-pound person, this translates to 81–126 grams of protein per day.
What does 75 grams of protein look like?
75 grams of protein is equivalent to about 22 ounces of food (by weight). For example, six ounces of steak provides about 30 grams of protein, four ounces of salmon provides about 25 grams of protein, four large eggs provide about 16 grams of protein, one cup of cooked quinoa provides about 8 grams of protein, and one scoop of whey protein powder provides about 25 grams of protein.
What are the best sources of protein?
The best sources of protein are animal proteins such as beef, chicken, fish, eggs, and dairy. Plant proteins such as legumes, nuts, and seeds can also be a great source of protein, as well as whey protein powder.
Can I get enough protein on a vegan diet?
Yes, it is possible to get enough protein on a vegan diet. Plant proteins such as legumes, nuts, and seeds are good sources of protein, as well as plant-based protein powders. It’s important to include a variety of protein sources in your diet to ensure you’re getting all the essential amino acids.
How much protein do I need per day?
The recommended daily allowance (RDA) for protein is 0.36 grams per pound of bodyweight, which is equivalent to 0.8 grams per kilogram. For a sedentary person, this translates to about 56 grams of protein per day.
What foods are high in protein?
Foods that are high in protein include beef, chicken, fish, eggs, dairy, legumes, nuts, and seeds. Whey protein powder is also a good source of protein.
Can you get too much protein?
Yes, it is possible to get too much protein. Eating more protein than your body needs can lead to weight gain as excess calories are stored as fat. It is important to eat a balanced diet that includes a variety of foods to ensure you’re getting all the essential nutrients your body needs.
What are the benefits of protein?
Protein plays an important role in many aspects of health, including building and maintaining muscle, regulating hormones, and keeping the immune system strong. Furthermore, high-protein diets can help with weight loss as they help you feel full and can reduce your appetite.