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How much protein does your body need?

Calculate the amount of protein your body needs.

Why is protein such an important part of our diet?

Protein is such an important building block of our bones, muscles, cartilage, skin, hair, and nails.   Protein helps you build and repair tissue, and also plays an important role in hormone regulations.

As we get older we begin to lose muscle and the only way to maintain it and help build it, is by intaking the necessary amount of protein your body needs.


How protein will help you lose weight?


If you are trying to lose weight, protein helps you preserve lean muscle mass and ensures that the weight loss comes from your stored fat and not the lean muscle tissue.  The recommended amount of protein is .8 to 1.0 pound per weight for someone that is trying to lose weight or maintain.

Protein can serve as an appetite suppressant because it helps you stay full longer.


How to calculate your protein needs for weight loss?


Body weight x .8 or 1.0 =

Example:  120 (body weight) x 1.0 = 120 grams of protein per day

Now, if you have specific physique goals your protein intake would be different.


Here is a list of foods where you can get your protein:


  • Eggs
  • Deli meats
  • Ground Turkey
  • Turkey sausage
  • Meat (flank, strip, sirloin)
  • Tilapia
  • Salmon
  • Greek Yogurt
  • Cheese
  • Beans
  • Lentils

I know and have experienced myself how hard it can be to get enough protein in your diet, especially if you don’t eat a lot of meats.   The easiest way to make sure you eat the necessary amount of protein in a day is by incorporating protein in each meal.

Another great way is with supplements. There are many great protein powders out there.  I am very picky with my choices of supplements.  I provide you with my top supplement I use and love.


Here is a list of  supplement I love and would personally recommend:

1 up nutrition

Designer Whey 

Premier Protein

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Benny Gallo

Health & Wellness Coach

I help busy working moms go from emotional eating to healthy relationship with food without restriction so they can achieve a healthy lifestyle.

Benny Gallo

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