Knowing how much protein a day is needed differs from person to person. A guideline to follow is the RDA measurement of 0.8 grams of protein for every 2.2 pounds of body weight. You can also use the percentage of 10 to 20% of your total calorie intake. But these are only approximate amounts depending on how little or how much you need to feel fulfilled. Many folk who train on a regular basis will consume around 30% or so of their calories from protein.

Protein is made up of several different types of food. Animal and plant based foods contain protein. The better choices of animal based protein foods includes grass fed beef, organic dairy, organic and free range chicken and turkey, organic and free range eggs. Wild salmon and tuna provide the better source of protein in the fish family but all are rich in protein. Quick protein snacks that can be prepared are hard-boiled eggs, cottage cheese or a cup of yogurt.

Types of plant based protein foods are almost anything in the soy family. If you can't stomach milk products, soy has a complete line of milk products that might better agree with you. Legumes and beans that include lentils, black, garbanzo and kidney beans are regulars for vegetarians because of the high protein count. Nuts and whole grains are also on the best protein list of plant foods. Quinoa, kamut and millet rank highest in whole grains full of protein.

Quinoa is rapidly growing more popular. And is actually more closely related to beets, spinach and tumbleweeds than grain as many perceive. It is grown like grain and the seeds are used to make breads or cooked like oatmeal. The seeds are very light and fluffy and are boiled like rice. The taste has a nutty flavor and is excellent when sprinkled with honey, almonds or berries as a breakfast food. Originally grown in South America, it is still an important part of food in this country due to the high content of balanced amino acids.

To determine how much protein a day is necessary for your individual needs, you should begin by tracking your intake of protein throughout the day and see where the line is that makes you feel better. You will have to plan your meals ahead of time in order to remember how much protein a day that you consumed and how many hours between servings. It is best to eat every 3 to 4 hours with smaller regular meals containing some protein, plus produce, to keep your body balanced and to create a healthy metabolism.

Produce being any type of fresh fruits and vegetables. These will add vitamins, minerals, fiber and antioxidants to your protein intake. Everyone needs a balance of produce plus protein in order to keep their bodies functioning as they should be. Many diets cut out protein while others drastically reduce produce - neither will make you feel healthy because internally your body is being thrown off due to a lack of what your body requires to function properly.