Protein is essential for the body to function properly. The fundamental purpose for protein is to provide muscle mass and maintain other bodily functions like respiratory and cardiovascular functions. Protein is comprised of amino acids, which are referred to as the building blocks of the body. Eggs, lean meats, beans, nuts and protein bars are sources of protein. Around ten to fifteen percent of calories should come from protein.

Protein Intake Based on Body Weight

Aim to eat around 50 grams or 200 calories of protein on a daily basis. According to harvard.edu, "The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day." This is ideal, but protein intake varies depending on body weight and activity level. Subtract ten from half of your body weight. The number you get is the number of grams of protein you should eat a day.

Protein Intake Based on Age

Base your protein intake on your age. The amount of protein you need will change with your age. Give your infants around 10 grams of protein a day. Teenagers require around 50 grams of protein a day. Take around 56 grams of protein a day if you are a adult male. Women should take around 46 grams of protein a day. Athletes, of course, burn more calories than people who are sedentary. If you are an athlete you should definitely eat about 10 to 15 more grams of protein than non-athletes.

Healthy Sources of Protein

There are a number of foods that contain protein. Lean meats such as fish, beef and chicken are great sources for protein. According to Webmd.com, meats are the number one source of protein. Eggs are another good source of protein. Be careful how you prepare and cook these foods. Avoid heavy butters and saturated oils. These are unhealthy for the heart. Beans, nuts, vegetables and fruits are also good choices for protein.

Source:

Web MD

MSNBC