Protein a day–
Per meal (3 meals)–
Based on–
How it works
- 0.8 g per kg is the basic adult requirement (RDA).
- People exercising regularly do well on 1.4–2.0 g/kg (International Society of Sports Nutrition position stand, 2017).
- During weight loss, higher protein helps keep muscle; 1.2–1.6 g/kg is a common target. Strength training matters as much as protein.
- With a high BMI, calculating from a healthy weight for your height avoids a target that is too high.
Filipino food examples
| Food | Protein (about) |
|---|---|
| 1 large egg | 6 g |
| 100 g chicken breast (cooked) | 31 g |
| 100 g bangus (cooked) | 20–26 g |
| 100 g tokwa (firm tofu) | 12–17 g |
| 1 can tuna (155 g, drained) | about 25 g |
| 1 cup cooked monggo | 14 g |
Jäger R et al. J Int Soc Sports Nutr 2017;14:20. Food values are typical; brands and cooking change them.