How much protein should you have daily?

Proteins are the main building blocks of your body. And few nutrients are as important so make sure you get enough or it could affect your health.

Protein is arguably the most important nutrients. It's used to make muscles, organs, tendons, skin as well as hormones and enzymes that serve important functions. It is said to consume 0.36 grams per pound of body weight for an average human but it varies for activity level, age, muscle mass, physique goals, and overall health. So a younger active male might need to consume anywhere from 1 to 1.3 grams per pound of bodyweight.

Good Sources of Protein

Food	Protein (grams)
3 ounces tuna, salmon, haddock, or trout	21
3 ounces cooked turkey or chicken	19
6 ounces plain Greek yogurt	17
½ cup cottage cheese	14
½ cup cooked beans	8
1 cup of milk	8
1 cup cooked pasta	8
¼ cup or 1 ounce of nuts (all types)	7
1 egg	6

Source: USDA National Nutrient Database, 2015