PROTEIN Requirments

The Food and Nutrition Board (FNB) of the United
States Department of Agriculture set the Recommended
Daily Allowance (RDA) for protein to be adequate to
meet the known nutrient needs for practically all
healthy people.
This minimum amount for an adult is considered 0.8 grams
per kilogram of bodyweight.
To calculate your needs, divide your weight in pounds by 2.2 (2.2 lbs = 1 kg).
Here’s an example based on a person who weighs 150 lbs.
150 ÷ 2.2 = 68 kg x 0.8 = 54 grams.
So, a 150 lb. person needs at least 54 grams of protein per day.
(I need about 66 gms)

Most people in the US do get enough protein.
Generally, half of this protein should come from concentrated
sources like meat, chicken, fish, cheese, milk, yogurt, legumes,
nuts, seeds and eggs. The other half should come from the
protein found in vegetables and grains. To give you an idea
of the protein amounts in these foods:
4 oz. of chicken or meat has about 28 grams of protein
and 11/2 cups of beans has about 21grams.
Below is a quick reference list for some other common protein-rich foods.
Average amount of protein in grams per serving
1 cup milk: 8g
1 egg: 6g
6 oz yogurt: 7g
1 oz meat: 7g
1 oz cheese: 7g
1/2 cup cooked legumes: 7g
1/4 cup nuts: 6g
1/2 cup cooked starch: 3-5g
1 oz bread: 3-5g
1/2 cup cooked vegetables: 2g
1 cup raw vegetables: 2g
2 tbs peanut butter: 8g