How to Calculate How Much Protein You Need Per Day


Pick up that drum stick!  

Not the ice cream cone treat but the chicken leg. And not the Colonel’s either, however yummy and comforting. Make it a good baked drum stick that you cook in your own oven. I’m such a food buzz kill!

None of us get enough protein in our diets, especially women. 

How Much Protein Do You Need to Survive?

In order to merely survive and keep your body’s insides functioning, you need approximately 0.37 grams of protein per pound of body weight. For the metric system people, that’s 0.8 grams per kilogram of body weight. 

This means a woman weighing 150 pounds, or 68kg, needs approximately 55g of protein.  

Consider that the bare minimum. If you want to think clearly, move around, or build up immunity, you need more. 

How Much Protein Do You Need to Function & Thrive?

For that, the woman above needs about 85g of protein per day. That’s only a rough estimate. I’m just trying to emphasize the importance of getting enough high-quality protein in your diet. 

In fact, this is nowhere near exact. Everyone has a unique rate of metabolism. Any underlying health condition is also going to alter these numbers.

For example, I am a 57-year-old woman of average weight who goes to the gym three times a week (but not at the moment), exercises on non-gym days and gardens with fervor. I also do my best to consume approximately 90g of protein per day.  

Protein IS the building block of all the body’s cells, including the ones that power your immune system. The protein you consume breaks down into amino acids. These amino acids become many specialized building blocks for specialized cells. 

OMG, you say. That is a heck of a lot of food… Not really. 

List of Protein-Rich Foods 

Here are some examples of protein-rich foods and how much protein they give you: 

 Food                                                           Grams of Protein

 3 ounces tuna, salmon, haddock or trout         21g

 3 ounces cooked turkey or chicken                 19g

 6 ounces plain Greek yogurt                           17g

 ½ cup cottage cheese                                     14g 

 ½ cup cooked beans                                         8g 

 1 cup of milk                                                      8g

1 cup cooked basmati rice                                 6g 

¼ cup or 1 ounce of nuts (all types)                  7g 

1 egg                                                                 6g

Yeah, I know. I kind of mixed my methods of measuring, but you get my point. 

How to Choose & Use a Protein Powder

Protein powders come in really handy. I have some days when I just don’t want to eat much, but…

Instead of sacrificing my nutrient profile for the day, I mix up a smoothie with protein powder or just take the protein powder without a smoothie.   

My personal protein of choice is whey. I switched from plant-based stuff as I found I was having trouble digesting the pea, rice and hemp proteins. 

I was paranoid at first, thinking I couldn’t do the whey because I stay away from dairy most of the time. I guess you could say that I “limit” dairy because it usually contributes to inflammation.  

Seek out a powder that is made from “whey isolate.” This means that most of the carbs and fats have been removed, leaving primarily protein content. Even most lactose intolerant people find that they can tolerate whey protein. 

I do, and I notice a big difference in my mood, as protein is also a building block for feel-good hormones that help to stave off depression. Can you say “social distancing?” 

Dairy Products & Chronic Inflammation

Now back to the inflammation from dairy products that I mentioned above.  

Normal inflammation is a good thing. In fact, it is the body’s natural response to stimuli. 

Oh the memories of putting a candle out with my fingers! The red, warm and puffy reaction.  This is good inflammation. 

These response symptoms are signs that my body sprang into action to heal my fingers.

Some inflammatory responses are inappropriate or last too long. This gives rise to nasty conditions like diabetes, cardiovascular disease, inflammatory bowel disease, autoimmune disorders, depression, and the list goes on. 

This, my friends, is why my personal choice is to avoid all pro-inflammatory food. 

A Superb Way to Conquer Inflammation

Luckily we all have access to a really good turmeric/curcumin supplement from Nambu Botanicals. It’s called Shreem Brzee.

Like I said in another recent nutrition rant, ingesting turmeric spice by itself is helpful. However, it just does not give the same degree of health benefits as standardized curcumin. This is because standardized turmeric extracts are made almost entirely of curcumin and other antioxidants called curcuminoids. The bioavailability of these antioxidants is low. This means your body only absorbs and uses a small percentage. 

What also makes Nambu’s Shreem Brzee stand out is that they’re old school. Nambu Botanicals follows the old Ayurveda and Siddha Medicine traditions of infusing herbs with special mantras. 

Shreem Brzee is a prosperity mantra associated with a special form of Goddess Lakshmi. The mantra is good for meditation, but it is also good for dissolving poverty consciousness and replacing it with the consciousness that attracts wealth.

Nambu infuses the herb with the mantra. Then the herb and the mantra infuse YOU. 


Thus endeth today’s rant,

Hope you found this at least a little helpful in these oh-so-strange-times,

Do your best.

Keep safe and healthy everyone.

Cheers, Lorelei Bearss RHN (Registered Holistic Nurse), for Nambu Botanicals